18 weeks of Strength Workouts to Add to Your Current Routine

Average Weekly Training Hours 02:06
Training Load By Week
Average Weekly Training Hours 02:06
Training Load By Week

*** NOTE THIS DOES NOT INCLUDE BIKE WORKOUTS ... ADD THIS TO YOUR CURRENT ROUTINE*** A Gym and free weights are used in this plan. Email for an adjusted plan. 2-3 days a week building through following phases: 1) body weight adaptation (3 weeks) 2) free-weight adaptation (3 weeks) 3) max strength - 3-4 weeks 4) max strength - 3-4 weeks 5) Max Strength - Endurance 3-4 weeks 6) Maintenence - 3+ weeks Goals - Improved movement quality through ROM including tissue quality. -> allow increased # of positions on 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 resiliance 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! (last update spring 2015)

Sample Day 3
1:15:00
*Test - CP3 AND CP20

DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME -- * if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email - * CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage) * Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb - WU: Like a race. Be sweating and activated before the workout. If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence - Main WO: - Complete a 3min TT holding the best Power output you can for 3min - - 10min very easy spinning - - 20min TT holding best power output for 20min - CD: Spin easy to finish time - POST: TELL ME EVERYTHING ABOUT THE DAY AND INTERVALS AS BELOW: Cp3 - 330w, 145/155bpm, 90rpm, 2km, 2km/hr Cp20- 240w, 145/155bpm, 90rpm, 2k, 2km/hr

Sample Day 5
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster. - => MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Press Lap every 10min to get an idea of how your pace is changing. - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 7
0:30:00
Recovery Strength Circuit (to open up after big workout)

*Focus: to facillitate recovery and improve mobility. Focus on form and enjoy this easy workout. Feel better leaving the gym then going in today. WU: Active Flex=5-10 reps ea for 3-of following ( walking lunge, inch worm , sumo squat , spider crawl , lunge-elbow to instep, rev-Lunge w. twist, lateral lunge, 1 leg DL) Main Wo: repeated 1 to 3 sets for 10-15 EASY reps, adequate rest between exercises: 1) skip 10x DU 2) hip hinge to wall or light kb swing 3) 60sec Plank w. Alt Shoulder Touch/Hold 2sec 4) Choice Pull or Row 5) Pushup or Floor Press DB 6) Turkish Getup 7) Skip 100x 8) lunge/hip mob. 2min/side CD: Handstand drill/practice

Sample Day 9
0:45:00
Strength Adaptation - Body Weight - AA

*Anatomical Adaptation is meant to get you ready for heavy strength training. Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus. WU 2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great Main WO: =2 sets 10-15 reps of done in sets (see letters) A- 1 Leg Squat to Box or Stepup (each side) A- Push Up (elevate hands or feet to reach reps) (finish all A before going to B or C * Spend 2-3 min on mobility b/w sets) B- V-SIT w. rotation -> http://goo.gl/B6rfsu B- 1 Leg Deadlift - use weight if have, else work on form-control C- Pullup or use table to do body row (or TRX) C- Back Extension (on ground) C- Prone Plank 30sec-60sec *touch knee down every 10sec * start at 10 reps, add weight when can do 15 CD: 5-10min on personal mobility limiter

Sample Day 12
0:45:00
Strength Adaptation - Body Weight - AA

*Anatomical Adaptation is meant to get you ready for heavy strength training. Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus. WU 2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great Main WO: =2 sets 10-15 reps of done in sets (see letters) A- 1 Leg Squat to Box or Stepup (each side) A- Push Up (elevate hands or feet to reach reps) (finish all A before going to B or C * Spend 2-3 min on mobility b/w sets) B- V-SIT w. rotation -> http://goo.gl/B6rfsu B- 1 Leg Deadlift - use weight if have, else work on form-control C- Pullup or use table to do body row (or TRX) C- Back Extension (on ground) C- Prone Plank 30sec-60sec *touch knee down every 10sec * start at 10 reps, add weight when can do 15 CD: 5-10min on personal mobility limiter

Sample Day 14
0:30:00
Recovery Strength Circuit (to open up after big workout)

*Focus: to facillitate recovery and improve mobility. Focus on form and enjoy this easy workout. Feel better leaving the gym then going in today. WU: Active Flex=5-10 reps ea for 3-of following ( walking lunge, inch worm , sumo squat , spider crawl , lunge-elbow to instep, rev-Lunge w. twist, lateral lunge, 1 leg DL) Main Wo: repeated 1 to 3 sets for 10-15 EASY reps, adequate rest between exercises: 1) skip 10x DU 2) hip hinge to wall or light kb swing 3) 60sec Plank w. Alt Shoulder Touch/Hold 2sec 4) Choice Pull or Row 5) Pushup or Floor Press DB 6) Turkish Getup 7) Skip 100x 8) lunge/hip mob. 2min/side CD: Handstand drill/practice

Sample Day 16
0:45:00
Strength Adaptation - Body Weight - AA

*Anatomical Adaptation is meant to get you ready for heavy strength training. Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus. WU 2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great Main WO: =2 sets 10-15 reps of done in sets (see letters) A- 1 Leg Squat to Box or Stepup (each side) A- Push Up (elevate hands or feet to reach reps) (finish all A before going to B or C * Spend 2-3 min on mobility b/w sets) B- V-SIT w. rotation -> http://goo.gl/B6rfsu B- 1 Leg Deadlift - use weight if have, else work on form-control C- Pullup or use table to do body row (or TRX) C- Back Extension (on ground) C- Prone Plank 30sec-60sec *touch knee down every 10sec * start at 10 reps, add weight when can do 15 CD: 5-10min on personal mobility limiter

Peter Glassford
|
Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

Coaching and Training Plan Types

  • 3 Month 100% CUSTOM Plans are only $100 CAD
  • Weekly Coaching ($125 CAD) - weekly adjustment, email communication
  • Daily Coaching ($300 CAD /month) - Unlimited Calls, Text, email, daily adjustment
  • Trainingpeaks - Pre Made Training Plans ($29.99 - $50 for 3+ months)

Also offer Technical skills, Skype Consult, strength training and Kinesiology services