The 40 Week Mega Core & Leg Strength Training Plan - The Only Off-The-Bike Plan You'll Ever Need

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

40 Weeks

Typical Week

2 Strength

Longest Workout

1:00 hrs

Plan Specs

cycling indoor beginner intermediate advanced masters strength

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Summary

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/

This is a 40-week program consisting of 3 important phases of training –
1. Stability and mobility
2. Strength
3. Power

Phase 1. Improve stability, mobility and symmetry.

Phase 2. Increase strength and symmetry.

Phase 3. Increase power.

This comprehensive plan has a link to EVERY exercise so you can focus on actually completing the session, rather than finding out how to do it! It is designed for home use, with only a kettle bell weight (although the more you have the more you'll get from this plan!). It is a simple 2x 45 minute session per week, guaranteed to improve many areas of your cycling, as well as day-to-day life.

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

As with all exercising, you should consult a doctor before starting and if you have any health concerns or reasons why you might not be able to complete this plan you should seek professional help or guidance or adjust the plan to suit your needs. If at any point you feel like you might suffer an injury or be unwell you should stop immediately and, again, seek professional help.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:00

Pav Bryan: #1 Amazon New Release Author & Performance Director at Spokes Fit

Spokes Fit

Performance Director at Spokes, I am responsible for a team of over twenty of cycling’s leading experts and am a well-respected figurehead within the cycling industry.

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

Back to Plan Details

Sample Day 1

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 1

a) Bulgarian Split Squat - 3 sets x20 reps each leg (video shows weights being used, please ignore this)

b) Single Leg Deadlift - 3 sets x20 reps each leg (progress to holding weight)

c) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

d) Tabata Plank - one round (20 seconds in plank position, 10 seconds relax)

e) Lateral Lunges– 3 sets x20 reps

f) Tabata Push ups (start on knees if easier) – one round

g) Lying Wipers– 3 sets x14 reps, slow and steady

h) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

i) Tabata Side Plank – alternate between left & right each 20 seconds – one round

Sample Day 4

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 2

a) Clamshell - 3 sets x20 reps each leg (you can use a weight or resistance band here to make it harder)

b) Lying Back Extension - 3 sets x20 reps

c) 3 rounds (as fast as possible, while maintaining good form):
a. Lateral Lunges x20
b. Lying Wipers x20
c. Step Up x20 (onto a stable chair)
Rest 2 minutes between rounds

d) Bulgarian Split Squat- 3 sets x20 reps each leg (you can use a weight/kettlebell to make this harder)

e) Step Up x20 (onto a stable chair – to make this harder hold a weight/kettlebell)

f) 3 rounds (as fast as possible, while maintaining good form):
a. Clamshell x20
b. Side Plank – alternate between left & right each 30 seconds for 5 minutes
c. Lying Leg Extension x20
Rest 2 minutes between rounds

Sample Day 8

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 1

a) Bulgarian Split Squat - 3 sets x20 reps each leg (video shows weights being used, please ignore this)

b) Single Leg Deadlift - 3 sets x20 reps each leg (progress to holding weight)

c) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

d) Tabata Plank - one round (20 seconds in plank position, 10 seconds relax)

e) Lateral Lunges– 3 sets x20 reps

f) Tabata Push ups (start on knees if easier) – one round

g) Lying Wipers– 3 sets x14 reps, slow and steady

h) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

i) Tabata Side Plank – alternate between left & right each 20 seconds – one round

Sample Day 11

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 2

a) Clamshell - 3 sets x20 reps each leg (you can use a weight or resistance band here to make it harder)

b) Lying Back Extension - 3 sets x20 reps

c) 3 rounds (as fast as possible, while maintaining good form):
a. Lateral Lunges x20
b. Lying Wipers x20
c. Step Up x20 (onto a stable chair)
Rest 2 minutes between rounds

d) Bulgarian Split Squat- 3 sets x20 reps each leg (you can use a weight/kettlebell to make this harder)

e) Step Up x20 (onto a stable chair – to make this harder hold a weight/kettlebell)

f) 3 rounds (as fast as possible, while maintaining good form):
a. Clamshell x20
b. Side Plank – alternate between left & right each 30 seconds for 5 minutes
c. Lying Leg Extension x20
Rest 2 minutes between rounds

Sample Day 15

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 1

a) Bulgarian Split Squat - 3 sets x20 reps each leg (video shows weights being used, please ignore this)

b) Single Leg Deadlift - 3 sets x20 reps each leg (progress to holding weight)

c) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

d) Tabata Plank - one round (20 seconds in plank position, 10 seconds relax)

e) Lateral Lunges– 3 sets x20 reps

f) Tabata Push ups (start on knees if easier) – one round

g) Lying Wipers– 3 sets x14 reps, slow and steady

h) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

i) Tabata Side Plank – alternate between left & right each 20 seconds – one round

Sample Day 18

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 2

a) Clamshell - 3 sets x20 reps each leg (you can use a weight or resistance band here to make it harder)

b) Lying Back Extension - 3 sets x20 reps

c) 3 rounds (as fast as possible, while maintaining good form):
a. Lateral Lunges x20
b. Lying Wipers x20
c. Step Up x20 (onto a stable chair)
Rest 2 minutes between rounds

d) Bulgarian Split Squat- 3 sets x20 reps each leg (you can use a weight/kettlebell to make this harder)

e) Step Up x20 (onto a stable chair – to make this harder hold a weight/kettlebell)

f) 3 rounds (as fast as possible, while maintaining good form):
a. Clamshell x20
b. Side Plank – alternate between left & right each 30 seconds for 5 minutes
c. Lying Leg Extension x20
Rest 2 minutes between rounds

Sample Day 22

1:00:00
75TSS
DPC 40 Week Strength Plan

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!

Day 1

a) Bulgarian Split Squat - 3 sets x20 reps each leg (video shows weights being used, please ignore this)

b) Single Leg Deadlift - 3 sets x20 reps each leg (progress to holding weight)

c) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

d) Tabata Plank - one round (20 seconds in plank position, 10 seconds relax)

e) Lateral Lunges– 3 sets x20 reps

f) Tabata Push ups (start on knees if easier) – one round

g) Lying Wipers– 3 sets x14 reps, slow and steady

h) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)

i) Tabata Side Plank – alternate between left & right each 20 seconds – one round

The 40 Week Mega Core & Leg Strength Training Plan - The Only Off-The-Bike Plan You'll Ever Need

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