v3.1 - STRENGTH TRAINING: 24-Week Base Builder Strength Plan for Endurance Athletes - Reusable

Average Weekly Training Hours 01:52
Training Load By Week
Average Weekly Training Hours 01:52
Training Load By Week

S6

24-Week Off-Season Strength Program for Cyclists/Mountain Bike/Triathlon

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

Overview:

Our ALL NEW FOR 2019 24-week progressive strength training program is designed specifically for endurance athletes to be utilized throughout your off-season & pre-season base training build. This cycling (and run) specific strength program focuses on two primary lifts that contribute to power production: the Squat & the Deadlift. Over the 24 weeks you gradually build strength in these two specific movements following our detailed progression and loading spreadsheet that is specific to your ability.


Surrounding the 'Main Strength Set' of each session, you incorporate a variety of our hand-chosen Warm-Up Sets, Core Sets, Push-Pull Sets, Stability Sets, Power Sets, and Mobility Sets. Each of these sets are available with explanation & demonstration in our YouTube Video Library. Every exercise set is designed around creating the the strength, stability and movement required for more power on the bike (and run)!


Also included with the plan are suggested Strength Maintenance sessions to follow throughout your Race Prep "in-season" training & racing schedule. Don't lose all your hard earned gains! Maintain your strength through the race season so you can can start back stronger next "off-season"!

Included with Your Plan:



  • 3 Training Phases: Base, Build, and Maintenance

  • A twice weekly, detailed training session layout

  • Our LOAD CALCULATOR SPREADSHEET to determine your loads per session for every set of Back Squat & Deadlift

  • Links to VIDEO LIBRARY of each specific movement set for the days session

  • Built in recovery weeks to allow for adaptation and progression

More Plan Details:



  • Learn More how we do it on our WEBSITE

  • Read more on our BLOG about our Base Build Progression HERE

Other Plans to Consider:


Search v3.1 in the Training Peaks Plan Store for more training plans that feature our Strength Training Programming.

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 1
1:00:00
WEEK 1: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 3
1:00:00
WEEK 1: Adaptation

SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 8
1:00:00
WEEK 2: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 10
1:00:00
WEEK 2: Adaptation

SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 15
1:00:00
WEEK 3: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 17
1:00:00
WEEK 3: Adaptation

SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 22
1:00:00
WEEK 4: Recovery

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push-Pull Set*
-20:00 BS/DL Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Cody Waite
|
Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.