3 Week Strength Adaptation

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
Training Load By Week

This is a 3 week strength training plan focused on learning of technique and finding 8-10 rep max weights to adapt the muscles and connective tissues for heavier weight training. Excellent for MTBers, sprinters, and masters cyclists leading into early base periods. Road rides for recovery, leg speed, and big gear work are included but the main focus is in the gym.

Sample Day 2
1:30:00
Lift: technique

It's a light weight day so rests between sets can be as little as 2-3 minutes. 3 sets of 10 for each exercise unless otherwise noted.

WU: 10 minute easy aerobic exercise.

MS: Squat, just the bar.

Bulgarian squat, bodyweight.

Bent over barbell row, just the bar.

Decline bench crunches. 2 sets of 15-20 or whatever you can do. Start on a full 45 degree tilt and adjust the angle down if need be.

CD: Stretch the hamstrings, quads, calves, glutes, leg abductors and adductors, lower back, shoulders.

Sample Day 3
1:00:00
Recovery ride

No power target, spin easy.

Sample Day 4
1:30:00
Lift: technique and 10RM

WU: 10 minute easy aerobic exercise.

MS: Squat, sets of 10. Start with just the bar and add weight in 5-20lb (or 2.5-10kg) increments until you feel you may not accomplish a set of 10. That is your 10RM for squats.

Bent over barbell row. Start with the bar and do the same adding weight process for squats, but go up in 5-10lb (2.5-5kg) increments.

Bulgarian squat, sets of 10. Same adding weight process as bent over barbell row.

Deadlift. Use the plastic practice plates and no other weight. Don't bounce at the bottom, and don't drop the weight at the top. Lift from a dead stop. 3 sets of 10 focus on moving the weight straight up and down and maintaining a neutral spine.

Trap bar deadlift. Same as deadlift above.

Decline bench crunches. 3 sets of 15-20.

CD: Stretch the hamstrings, quads, calves, glutes, leg abductors and adductors, lower back, shoulders.

Sample Day 7
2:00:00
Road ride with big gear pulls

2 hours riding easy. Include 8x10 second big gear pulls with 10 minute rests between each.

Do do these pulls, shift to a very large gear, come to an almost complete stop, and then sprint while staying seated. If your peak cadence is over 85rpm, use a bigger gear for the next one. If you're in your biggest gear already, do them up a slight incline.

Sample Day 9
2:00:00
Lift: more 10RM exercises

WU: 10 minute easy aerobic exercise.

MS: Squat, 3 sets 10RM +5lbs.

Bent over barbell row, 3 sets 10RM +5lbs.

Bulgarian squat, 3 sets 10RM +5lbs.

Trap bar deadlift. Add weight in 15-30lb (7.5-15kg) increments until you find your 10RM.

Calf raises, sets of 8. First set with just the bar, then add weight until you find your 8RM. You can do this on a machine, but I prefer a free barbell and putting the toes on a 45lb (20kg) plate that's on the ground.

Decline bench crunches. 4 sets of 15-20.

CD: Stretch the hamstrings, quads, calves, glutes, leg abductors and adductors, lower back, shoulders.

Sample Day 10
1:30:00
Leg speed sprints

WU: 10 minutes easy spinning.

MS: 3x10 second small gear sprints, seated. Use the smallest gear you can keep engaged and aim for the highest cadence possible. Rest 3 minutes between sprints.

Spin easy 10 minutes.

3x10 second sprints, out of the saddle. Aim for 120-130rpm at peak power. Rest 7-10 minutes between sprints.

Sample Day 11
2:00:00
Lift: 8RMs

WU: 10 minute easy aerobic exercise.

MS: Squat, find your 8RM today. Probably 5% more weight than your 10RM.

Bent over barbell row, find 8RM.

Bulgarian squat, find 8RM.

Deadlift, find 8RM.

Single leg straight leg Romanian deadlift, bodyweight or just barbell.

Calf raises, 3 sets 8RM +5lbs.

Decline bench crunches. Find 12RM. Hold a dumbbell or put a weight plate on your chest.

CD: Stretch the hamstrings, quads, calves, glutes, leg abductors and adductors, lower back, shoulders.