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Resistance Training + Sweet Spot Off Season Plan - 32 Weeks - Advanced

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

33 Weeks

Refund Policy

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.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Off Season Resistance Training + Sweet Spot “Base” 32 Week training plan. Cycling Specific Resistance Training described here: https://fascatcoaching.com/tips/weight-lifting-for-cycling/
Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the gym work to make the weight lifting cycling specific followed by Sweet Spot training to increase your aerobic fitness. This plan is your all-in-one plan for the Off Season!

Increase your Functional Threshold Power this winter with our 10 week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years. During this weight lifting program, cyclists build muscle (heavy lifting), train that new muscle to produce great force and then thru neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high velocity lifting). “Speeds specific to cycling” is the secret sauce of this program and this weight lifting is made cycling specific by the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases.

This plan is perfect for the cyclist to begin in the Fall or early Winter (like October thru December) to prepare for the Spring/Summer season. Or for the Cyclocross Athlete to begin February or March.

Questions about this training plan? Head on over to our FasCat Forum and ask away! https://forum.fascatcoaching.com/



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
10:11 hrs 4:30 hrs
Strengthx1
0:50 hrs 1:00 hrs
Customx1
0:32 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
10:11 hrs 4:30 hrs
Strength
0:50 hrs 1:00 hrs
Custom
0:32 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.