Strength Test!!

I'm 16 now, but when I was 15, I leaned against a wall for strength training in my thighs. I did it for a few weeks and got up to the point where I could hold it for 5 minutes. However, I recommend that when you can hold for maybe 5 minutes. Start holding maybe a book or something in one hand. Slowly build up from there as to the weight that you can hold and do it for 5 minutes.

I quit doing this because it makes my quadricepts tighten and I get cramps in them from it. I prefer leg extensions on a weight machine.

Wow, static training for cycling, then someone suggests extensions. Neither of which would have been my advice. The wall test, I have not seen since grade school. I do not find this to be a decent test of cycling related strength. I would do the exercizes that better mimic the motion of the leg when cycling and involve the flexion of the hip... like squats or leg press. Then other lifts like extensions or curls could be done with light weight but, honestly that is a crazy lift and other than knee stabilization, I dont know how one could really benefit their on bike power by doing extensions... .but that is just my two cents. Take it from an older guy, do what you can to protect the knees.

As for the static training for cycling, Ive never seen this as any type of fitness indicator or any studies as to how this type of movement (or lack thereof) would benefit power.

sitting against a wall would have to rank right on the bottom of cycling funtional exercises and seeing how long you can hold it is more a test of how much pain you can handle rather than a question of strength

isometrics only develop strength in the one position and as for leg extension, its probably one of the least useful weight training exercises on earth

I have to agree with funknuggets. I take back what I said earlier about leg extensions. I think that for bicycling, partial or bench squats are best. You don't bend your knees to a 90 degree angle when bicycling and you can lift a lot more when only going through the range that you bicyle with. The Gold's Bym Book of Strength Training for Athletes says that doing 1 rep sets with 90% of your max will increase strength without increasing body weight. Gymnists and wrestlers do this kind of strength training, instead of getting stronger by growing muscles, it makes you stronger by making the mind-muscle connection stronger. So, if your max squat was 100 lbs (demonstration purposes only) you would do 3 sets of 1 rep. The next workout, you would do 3 sets of 1 rep and finally, you would do 5 sets of 1 rep. 1 minute rests between sets. After you can do 5 sets of 1 rep of 90% of your old 1 rep max, you would add 5-10 lbs and start back at 3 sets. This should only be done after a good warm-up though. At least this is what the Gold's Gym book recommends for no weight gain strength building. I think that leg extensions would be fine if combined with squats.

But it's sooo cool to see your quads flex on extensions! 😉
Maybe they help mentally cause you can see em growin!

Oh, and i just sat against a wall just for the heck of it. I got bored:o