Robert firstan famous for his 74 cered thigh circumference excels in sprint cycling with a focused training regimen his training includes heavy compound movements like barbell squats deadlifts and lunges during the offseason first Amon performs higher repetitions with moderate weights shifting to low repetitions with near maximal loads pre-competition squatting up to 280 k in addition to heavy lifting first Amon incorporates stabilization drills and box jumps for agility his diverse exercises build muscle size functional strength and flexibility his dedication extends beyond the gym firstan follows a high protein diet with lean meats eggs and protein shakes to support muscle growth and Recovery he consumes complex carbohydrates like brown rice and quinoa for sustained energy and includes fruits and vegetables for essential vitamins and minerals eating five toer six meals per day he maintains his 90 Kil body weight ensuring his legs remain powerful for competition first Aman's comprehensive approach to training and nutrition exemplifies his commitment to Excellence in track cycling