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4wk at Home S&C


Team Impact

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4 Weeks

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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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Plan Description

The goal of this plan is give you the benefits of structured strength training from the comfort of your own home, with little to no equipment during this lockdown period in Northern Ireland. The program is based around 2 strength sessions and 1 mobility session. This program maybe very different from what you are used to but the 4wks is designed to supplement your bike training & stimulate strength gains and not detract from your bike work and annihilate your nervous system and add excessive volume to your training program. This program can be introduced if you've never done structure strength work and can be used as a stop gap measure for those who are used to gym work but don't have the necessary equipment at home to carry it out

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
2:00 hrs 1:00 hrs
Other x1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 1:00 hrs
0:30 hrs 0:30 hrs

Training Load By Week

Tom Finn

Impact Performance and Conditioning LTD

Impact Performance and Conditioning was setup with one aim; Taking atheletes to the next level and exploiting their true potential

We provide 1-1 coaching and online services to a wide range of athletes and Sports. From novice cyclists who simply just want to better themselves and enjoy their group rides to athletes competing on the world stage and everyone else in between.

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