OFF-SEASON STRENGTH TRAINING: 24-Week Strength Base Plan for Endurance Athletes, v3.0 - 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:

My ALL NEW FOR 2018 24-week progressive strength training program is designed specifically for endurance athletes to be utilized throughout your off-season base training build. This cycling 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, and Mobility Sets. Each of these sets are available for your choosing from our YouTube Video Library. This keeps the variety and interest of each session to a maximum so you are able to make the most progress over the duration of the program. Every exercise set is designed around creating the the strength, stability and movement required for more power on the bike!

Included with Your Plan:



  • 6 Training Phase: Adaptation, Build, Peak, Stability/Power, Build, Peak.


  • 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 specific sets from which you choose for the days session


  • Built in recovery weeks to allow for adaptation and progression


More Plan Details:


Download HERE

Other Plans to Consider:



We add our 24-Week Off-Season Cycling Plan to this plan to make it our most complete Off-Season Training Program available.
Save $50 and add the Cycling portion for only $75 for the COMPLETE PROGRAM!

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:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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

SESSION 2:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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

SESSION 1:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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

SESSION 2:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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

SESSION 1:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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

SESSION 2:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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

SESSION 1:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click '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.