Resistance Training + Sweet Spot Off Season Plan - 32 Weeks - Basic
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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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:21 hrs||3:30 hrs|
|0:50 hrs||1:00 hrs|
|0:32 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:21 hrs||3:30 hrs|
||0:50 hrs||1:00 hrs|
||0:32 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor