10 Week Resistance Training Plan: 4 Phases - Intermediate

Average Weekly Training Hours 08:49
Training Load By Week
Average Weekly Training Hours 08:49
Training Load By Week

10 Week Cycling Specific Resistance Training Program for Cyclists with Riding that is described here: - https://www.fascatcoaching.com/tips/off-season-training-program-for-cyclists/ - 4 Phases w/ accompanying neuromuscular sprint work to accentuate the gym work to make the program cycling specific. - Read more about our 4 phase Cycling Specific Resistance Training Program here: http://www.fascatcoaching.com/cyclingresistancetraining.html - This plan is perfect for the cyclist to begin in the Fall or early Winter (like December/January) to prepare for the Spring season. - After the completion of this plan, to roll into a FasCat Coaching Program, email frank@fascatcoaching.com

Sample Day 1
1:00:00
Adaptation

Adaptation phase of resistance program:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

Sample Day 2
1:30:00
82.4TSS
Muscle Tension Interval 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
-
Muscle Tension's load your legs with forces similar to those you will encounter in the weight room or on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.
• These intervals are best done on a stationary trainer with the resistance set to HIGH
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
• It is imperative for you to let your coach know if this workout aggravates your knees


For more information please READ: https://fascatcoaching.com/tips/muscle-tension-intervals/

Sample Day 3
1:00:00
Adaptation

Adaptation phase of resistance program:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
Add 5-10lbs to your load per workout, starting from where you left off the last Adaptation workout.
-
See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

Sample Day 5
1:00:00
Adaptation

Adaptation phase of resistance program:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
Add 5-10lbs to your load per workout, starting from where you left off the last Adaptation workout.
-
See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

Sample Day 6
2:30:00
136.2TSS
Muscle Tension Intervals: 4 x 8 minute

4 x 8 minutes ON; 4 minutes OFF
-
MTi’s load your legs with forces similar to those you will encounter in the weight room. These intervals are several minute, seated, big-gear, low-cadence efforts.
• Next best is the stationary indoor trainer
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
-
• It is imperative for you to let me know if this workout aggravates your knees!
-
For more information please READ: https://fascatcoaching.com/tips/muscle-tension-intervals/

Sample Day 7
2:00:00
96.6TSS
Endurance Zone 2 ~ 100 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 8
1:00:00
Adaptation

Adaptation phase of resistance program:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
Add 5-10lbs to your load per workout, starting from where you left off the last Adaptation workout.
-
See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.