12 weeks of Strength Workouts For Cyclists

Average Weekly Training Hours 01:59
Training Load By Week
Average Weekly Training Hours 01:59
Training Load By Week

*** NOTE THIS DOES NOT INCLUDE BIKE WORKOUTS ... ADD THIS TO YOUR CURRENT ROUTINE***
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For $99 Canadian I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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A Gym and free weights are used in this plan. Email for an adjusted plan for bodyweight.

2-3 days a week building through following phases:

1) Anatomical Adaptation 1 (4 weeks)
2) Anatomical Adaptation 2 (4 weeks) *adds some jumping and new movements, lower reps
3) max strength - (4 weeks)

4) Maintenance - A final week is included with directions for next steps/maintenance after you finish the 3-week program.


Goals - Improved movement quality through ROM including tissue quality.
-> allow increased # of positions on the bike to be used comfortably and powerfully
-> enhance bike position/efficiency
-> Reduce Injury (shoulder/hip strength/mobility)
-> address injury (mobility during sessions)
-> Build strength and resilience for on bike and off bike challenges (hike-a-bike, crashes, kids jumping on you!)

Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.

Thank you for checking out my plans!

Sample Day 28
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 35
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 42
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 49
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 56
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 63
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 70
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Peter Glassford
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Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult