Strength Lifting for Cyclists
Author
Taylor Warren
All plans by this CoachLength
8 Weeks
Typical Week
3 Strength
Longest Workout
1:00 hrs
Plan Specs
cycling road cycling beginner intermediate advanced masters weightloss power based strength
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Summary
This is an 8 week lifting plan perfect for cyclists to perform in the offseason, base season or if trying to work on muscle imbalances/coming back from an injury. The plan includes 8 weeks of lifting, starting with the first 2 weeks of prep lifting/circuit training designed for neuromuscular adaptation and to prevent injury once moving into heavier lifting. The next 4 weeks are all about strength lifting, 6 different routines designed to strength cycling specific muscles, as well as the muscles less activated in cycling such as hamstrings and glutes to even out the cyclists muscle groups. Finally the last 2 weeks of the plan include 4 plyometric sessions to build explosiveness not only for improving bone density but to build sprint power on the bike. This is the perfect plan to supplement with riding for an evened routine to build strength, increase power on the bike and prevent imbalances and injury.
Stats
Sample Day 1
Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can
Sample Day 3
Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can
Sample Day 5
Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can
Sample Day 6
This will work as prep phase lifting for now. Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups
Sample Day 8
Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can
Sample Day 10
Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can
Sample Day 12
Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can