10 Week Resistance Training Plan: 4 Phases - Basic
Author: Frank Overton of FasCat Coaching
Length: 11 Weeks
Tags: cycling, road cycling, beginner, masters, multi day, power based, tss based, strength
Typical Week: 4 Strength, 3 Bike, 1 Other, 1 Custom
Longest Workout:
3:30 hrs
Author: Frank Overton of FasCat Coaching
Length: 11 Weeks
Tags: cycling, road cycling, beginner, masters, multi day, power based, tss based, strength
Typical Week: 4 Strength, 3 Bike, 1 Other, 1 Custom
Longest Workout:
3:30 hrs
10 Week Resistance Training Plan: 4 Phases - Basic
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
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.
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.
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.
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.
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.
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.
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 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.