STRENGTH TRAINING for Cyclists & Mountain Bike: 16 week non-competitive season

Average Weekly Training Hours 02:40
Training Load By Week
Average Weekly Training Hours 02:40
Training Load By Week

Off-Season Strength Program, Cyclist/Mountain Bike

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

S6

Overview:

This 16-week progressive strength training routine is designed to be utilized throughout your Preparation and Base training phases to build cycling specifc strength, muscular endurance and explosive power. Also included as a BONUS is a maintenance workout that can be used throughout your competitive season to maintain your strength gains so you'll be ready for further improvements in strength year after year. Written as a 16-week program, you can easily tailor the duration to as brief or lengthy as you desire. The Calendar is intended to be used as a guideline that you can tailor to your specific needs and schedule.

Included with Your Plan:

Along with a recommended schedule of workouts on your Training Peaks Calendar, you will recieve a detailed 12-page document that thoroughly explains the training routine and includes images and descriptions of every exercise.

Plan Details:

Download HERE

Questions?

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

USAC               USAT               TPC

Sample Day 1
1:00:00
*ADAPTATION:

YOUR DOCUMENT IS ATTACHED HERE. 
Email us to have your exercise details sent to you (file is too big for TP).
2x12-15 @ 40% 1RM.

Sample Day 5
1:00:00
*ADAPTATION:

2x12-15 @ 40% 1RM.

Sample Day 8
1:00:00
*ADAPTATION:

2x12-15 @ 50% 1RM.

Sample Day 12
1:00:00
*ADAPTATION:

2x12-15 @ 50% 1RM.

Sample Day 15
1:00:00
*ADAPTATION:

2x12-15 @ 60% 1RM.

Sample Day 17
1:00:00
*ADAPTATION:

2x12-15 @ 60% 1RM.

Sample Day 19
1:00:00
*ADAPTATION:

2x12-15 @ 70% 1RM.

Cody Waite
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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.