10 WK Cycling Strength & Injury Prevention, Mountain Bike, Road Racing, Xterra By Dr Jeff Banas

Average Weekly Training Hours 00:01
Training Load By Week
Average Weekly Training Hours 00:01
Training Load By Week

10 Week Cycling Specific Strength Training, Injury Prevention, Core, Strength Nutrition Protocols

I made these strength training plans because I am a Sports Chiropractor and Certified Strength and Conditioning Specialist who is sick and tired of treating injuries in runners, cyclists and triathletes that likely could have been prevented with some simple strength training.

This plan includes Dr. Banas’s resource guide called..,

“101 Unique, Cutting Edge, “Non-Run-of-the-Mill” Performance, Fat Loss and Recovery Hacks”

This resource guide gives you instant access to every tool that I recommend to my sports medicine patients and the exclusive athletes I personally coach.

It’s jam-packed practical things you can use to enhance fat loss, recovery and sports performance.


For the price of one co-pay, you can gain strength, power, increase your muscualr fatigue resistance and reduce your likelihood of injury.

Lack strength or power?

Suffering from pain?

Do you get injured easily?

Are you scrawny or small?

Have trouble moving heavy stuff?

Looking for that untapped potential?

Most cyclists do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.

This program takes you step by step though a progressive strength program specially designed for cycling. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.

In order to gain strength you will start off by doing at least 3 strength sessions a week.

You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.

Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.

We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.

Specific core training and full body recovery sessions are also included.

The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session.

So don't skip ahead.

This 10 week program includes:

Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas

All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you.

The normal cost for a 20 min consultation with Dr. Banas is $97.00. However, since you purchased this training plan, you can get a 30 to 45 min consultation with Dr. Banas for only $47.00.

If you want to take the next step and personalize your fitness goals, please go the the below link and download the New Client Coaching form, fill it out and email it to drjeffbanas@gmail.com.

http://physiotherapyaz.com/new-patient-forms/


Then just make a $47.00 PayPal payment to drjeffbanas@gmail.com.

Once these are done, Dr. Banas will review the information sheet and contact you within 48 hours to set up a time to talk on the phone or by Skype.

If you have any other information, such has blood or lab studies, x-ray or MRI reports, please also send those to Dr. Banas.


Cutting edge strength exercises for cycling.

Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.

Cold thermogenesis protocols to enhance performance, recovery and weight loss.

Self assessment function mo

Sample Day 7
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 21
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 35
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 49
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 63
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced Levels

Th is intermediate to advanced levels routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Dr Jeff Banas
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Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.