DPCT - 8 Week Leg Strength Training Plan (Complimentary) + Support Groups & $25 OFF NEXT PLAN!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

8 Weeks

Typical Week

2 Strength, 1 Bike

Longest Workout

1:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based hr based tss based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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/

Do you struggle with leg strength, have you in previous seasons found it hard to produce top end power through training? Then this plan is for you!

COMPLIMENTARY Support Group access, both nutrition and training! PLUS $25.00 OFF your next plan, when you complete a short survey!

PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing. While all features listed below still work, some of the links in the sessions might not and some of the newer TrainingPeaks features are unavailable. This plan has been updated and can be found in the TP store (email if you can't find it). If you experience issues with missing links, you should be able to find the blog or resource here -> https://spokes.fit/blog/. If you are having trouble with the core session link, please use the paper based plan attached in the notes under day one.

This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.

You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1.

95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too complete!

This program is to compliment your existing regime not to replace. Add this to your current program. This program also presumes that you have completed at least four weeks preparation before starting - if you haven't consider doing this first.

This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email info@directpowercoaching.com.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:12
Training Load By Week
Average Weekly Training Hours: 03:12
Average Weekly Breakdown

Pav Bryan, BikesEtc Magazines Cycling Guru

Spokes Fit

BikesEtc Magazines Cycling Guru. Performance Director at Spokes and Head Coach at Nutritionally Fit. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of 20 coaches, 5 nutritionists and 10 experts. I have coached riders from National Champions through to Weekend Warriors and I love working with anyone who just wants to improve.

Back to Plan Details

Sample Day 1

1:00:00
Strength Test

The Goal Of This Session: is to set a benchmark or check progress against a previous score

Consult a qualified personal trainer where possible

Do a (or your normal) strength session today but find a way to benchmark your training against, example being a standing jump, box jump and so on

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 6

1:00:00
41.9TSS
Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

1 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 4 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 8

1:00:00
75TSS
Strength Session

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

You should consider professional help with this session

Looking for high weight low reps on variations of exercises such as:

Squat (single legged to correct imbalances where necessary)
Lunges
Deadlifts
Step-Ups (weighted onto box)
Leg Press

Correct form is key here

Checkout the DPC Injury Prevention Plan - comes with the market leading strength based plan: https://www.trainingpeaks.com/training-plans/cycling/tp-117875/pav-bryan-cycling-strength-development-and-injury-prevention-program-gym-based

Sample Day 11

1:00:00
75TSS
Strength Session

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

You should consider professional help with this session

Looking for high weight low reps on variations of exercises such as:

Squat (single legged to correct imbalances where necessary)
Lunges
Deadlifts
Step-Ups (weighted onto box)
Leg Press

Correct form is key here

Checkout the DPC Injury Prevention Plan - comes with the market leading strength based plan: https://www.trainingpeaks.com/training-plans/cycling/tp-117875/pav-bryan-cycling-strength-development-and-injury-prevention-program-gym-based

Sample Day 13

1:00:00
56TSS
Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 3 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 15

1:00:00
75TSS
Strength Session

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

You should consider professional help with this session

Looking for high weight low reps on variations of exercises such as:

Squat (single legged to correct imbalances where necessary)
Lunges
Deadlifts
Step-Ups (weighted onto box)
Leg Press

Correct form is key here

Checkout the DPC Injury Prevention Plan - comes with the market leading strength based plan: https://www.trainingpeaks.com/training-plans/cycling/tp-117875/pav-bryan-cycling-strength-development-and-injury-prevention-program-gym-based

Sample Day 17

0:45:00
59.7TSS
Seated Accelerations (RPM) - Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

6x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

DPCT - 8 Week Leg Strength Training Plan (Complimentary) + Support Groups & $25 OFF NEXT PLAN!

$19.00 - Buy Now