Pav Bryan - 8 Week Leg Strength Training Plan (Complimentary) - Videos, Guides & Support Included!

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

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! 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.

Sample Day 4
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 9
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 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 14
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 16
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 18
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 20
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)

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

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.

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

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.