Pav Bryan - 8 Week Leg Strength Training Plan (Complimentary)

Average Weekly Training Hours 03:57
Training Load By Week
Average Weekly Training Hours 03:57
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.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! We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. 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 coach@pavbryan.com. This plan can be completed with a minimum of heart rate and cadence monitors. We would love to hear how you get on! Please find us on all social media platforms - @pavbryancyclecoaching

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

Sample Day 9
1:00:00
Strength Session - Set 1

The Goal Of This Session: is to develop muscular strength

20 minute warm-up

2x (5 min hard, big gear, will feel difficult but shouldn’t raise your heart rate or power above Zone 3, cadence must be around 50-60, then 5 min easy, spinning legs freely, RPE 1).

20 minute cool-down

Sample Day 11
1:00:00
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

Sample Day 14
1:00:00
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

Sample Day 16
1:20:00
Strength Session - Set 2

The Goal Of This Session: is to develop muscular strength

20 minute warm-up

4x (5 min hard, big gear, will feel difficult but shouldn’t raise your heart rate or power above Zone 3, cadence must be around 50-60, then 5 min easy, spinning legs freely, RPE 1).

20 minute cool-down

Sample Day 18
1:00:00
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

Sample Day 20
1:30:00
Strength Session - Hills

The Goal Of This Session: is to develop muscular strength 

20 minute warm-up. 

Find a route that has several hills up to 3 min to climb. Stay seated at all times with cadence around 60. Allow plenty of recovery between climbs.

20 minute cool-down

Pav Bryan
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Pav Bryan Cycle Coaching

You are unique, you want to improve and you want to do it on your terms. That is why you need a coach willing to put the time and effort in to tailor your training to your needs. Whether you have half an hour or all day to train there is a specific set of sessions that will help you reach your goals based your ability and circumstances. All my packages are individual, totally bespoke & focus on you

There are no gimmicks, no quick solutions, no shortcuts. My goal is to help you reach your goals