Program Summary: 10-Week Strength & Neural Adaptation Plan

Who this plan is for:
This program is designed for cyclists, runners, and triathletes looking to build strength, increase power, and prevent injury while complementing their endurance training. It’s ideal for athletes who have some basic lifting experience or are ready to safely learn proper form under guidance. The plan is progressive, starting with foundational movements and gradually moving toward heavier, cycling-specific strength training.

Goals & Benefits:

Develop muscular strength to generate more force on the pedals or in other sport-specific movements.

Improve neural efficiency and motor control for heavier lifts and better power output.

Reduce injury risk through proper form and foundational strength.

Support recovery and performance through integrated nutrition, hydration, and cardio guidance.

Communication:

Expect clear weekly guidance, including tips on lifting, progressions, and modifications.

Video links for key lifts (deadlift, squat, bench press, Romanian deadlift) and safety tips are included.

Guidance on protein timing, fueling, hydration, and integrating cardio is built into the plan.

Modifications and tips for exercise difficulty, sets, and rest help you stay consistent and progress safely.

Equipment Needed:

Barbell and plates

Dumbbells or resistance bands for accessory lifts

Squat rack or safety bars for heavier lifts

Bench for pressing movements

Optional: cardio equipment (bike, treadmill, pool) for cross-training

Testimonials / Notes:
Athletes using this program often report:

Increased confidence in lifting heavier weights

Reduced soreness and fewer injuries

Noticeable gains in cycling or sport-specific power after completing the 10-week block

Expectation Setting:

Sessions start easier and emphasize technique and foundational strength.

Workouts become progressively more challenging, focusing on neural adaptation, hypertrophy, and cycling-specific strength.

Consistency is key: even small adjustments, lighter sets, or fewer reps are better than skipping sessions.

This plan provides a comprehensive, safe, and progressive approach to integrating strength into an endurance athlete’s training, maximizing both power and performance while minimizing injury risk.