10 Week Resistance Training Plan: 4 Phases - Basic

Average Weekly Training Hours 08:36
Training Load By Week
Average Weekly Training Hours 08:36
Training Load By Week

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

Sample Day -13
1:00:00
Weights: Hypertrophy (Heavy)

Each workout will entail 6 sets of 10-12 reps per set. See resistance program spreadsheet for sets, reps and weights for each lift. Note the distinction between “heavy” and “light” days. Spin in Zone 2 for 30 minutes before and after you lift if you have time. See Resistance Program Attachment for more information.

Sample Day -12
1:00:00
Weights: Hypertrophy (Light)

Each workout will entail 6 sets of 10-12 reps per set. See resistance program spreadsheet for sets, reps and weights for each lift. Note the distinction between “heavy” and “light” days. Spin in Zone 2 for 30 minutes before and after you lift if you have time. See Resistance Program Attachment for more information.

Sample Day -6
1:00:00
Weights: Hypertrophy (Heavy)

Each workout will entail 6 sets of 10-12 reps per set. See resistance program spreadsheet for sets, reps and weights for each lift. Note the distinction between “heavy” and “light” days. Spin in Zone 2 for 30 minutes before and after you lift if you have time. See Resistance Program Attachment for more information.

Sample Day -5
1:00:00
Weights: Hypertrophy (Light)

Each workout will entail 6 sets of 10-12 reps per set. See resistance program spreadsheet for sets, reps and weights for each lift. Note the distinction between “heavy” and “light” days. Spin in Zone 2 for 30 minutes before and after you lift if you have time. See Resistance Program Attachment for more information.

Sample Day -3
1:00:00
Weights: Hypertrophy (Heavy)

Each workout will entail 6 sets of 10-12 reps per set. See resistance program spreadsheet for sets, reps and weights for each lift. Note the distinction between “heavy” and “light” days. Spin in Zone 2 for 30 minutes before and after you lift if you have time. See Resistance Program Attachment for more information.

Sample Day -2
1:00:00
Weights: Hypertrophy (Light)

Each workout will entail 6 sets of 10-12 reps per set. See resistance program spreadsheet for sets, reps and weights for each lift. Note the distinction between “heavy” and “light” days. Spin in Zone 2 for 30 minutes before and after you lift if you have time. See Resistance Program Attachment for more information.

Sample Day 1
1:00:00
Strength 1

Strength Workout from Resistance Program. See the spreadsheet for amounts to lift. Use caution with heavy weights.

See attached spreadsheet for further detail on the Strength & power phaes

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.