*Introducing the BonkWerx Total Body Strength Program for Multi-Sport Athletes!*
This training program is designed for cyclists, runners, and triathletes of all levels. The term "total body" means that each session will focus on all primary movement patterns, engaging the entire body. There are three primary strength sessions per week, but if you are new to resistance training or short on time, it’s recommended to start with two sessions.
Additionally, there are short "mobility bites" workouts lasting approximately 5-10 minutes. These aim to improve your movement quality and address any potential deficits.
**What This Program Is Not:**
This is not a bodybuilding, powerlifting, or CrossFit program. The chosen exercises and their sequence are specifically designed to help you gain strength, power, and muscular endurance, while also reducing injuries related to endurance sports. While I’ve aimed to keep the exercises relatively basic, you are welcome to skip or substitute any exercise you’re uncomfortable with or do not have the necessary equipment for. I make recommendations for alternative exercises throughout the program!
**Program Highlights:**
- Based on NSCA guidelines for Strength and Conditioning
- Emphasis on multi-joint exercises covering all primary movement patterns, including bilateral and unilateral exercises
- "De-loading" weeks to allow for recovery before moving to the next phase
- Detailed instructions on how to measure your one-rep max (1RM) and progress your loads
- Three resistance phases included: Hypertrophy > Strength > Power
I also invite you to email me with any questions about the initial scheduling or start-up of this plan. See plan notes.
About BonkWerx Endurance Sports Coaching:
With over 30 years of endurance sports experience, BonkWerx offers personalized coaching programs for cyclists and multi-sport athletes from beginners to elite. We also provide metabolic performance testing (VO2 max, lactate), bike fitting, run gait, and swim motion capture analysis services. Our focus is on scientifically based and athlete-centric methods that are dedicated to helping every athlete reach their potential.
For more info, contact us at www.bonkwerx.com
With over 30 years of endurance sports experience, BonkWerx offers personalized coaching programs for cyclists and multi-sport athletes from beginners to elite. We also provide metabolic performance testing (VO2max, lactate), bike fitting, run gait and swim motion capture analysis services. Our focus is on scientifically based and athlete-centric methods that are dedicated to help every athlete reach their potential.