Pav Bryan - Cycling Strength Development and Injury Prevention Program - Gym Based

Average Weekly Training Hours 01:52
Training Load By Week
Average Weekly Training Hours 01:52
Training Load By Week

This plan has been designed by Gavin Eivers - The Beardy PT, in conjunction with Pav Bryan. Gavin is a qualified mat and reformer bed Pilates instructor, he has a degree in sports science, a diploma in personal training and advanced expert qualifications in personal training, corrective exercise and exercise rehabilitation amongst others.

12 week program consisting of 3 important phases of training –
1. Stability and mobility
2. Strength
3. Power

Phase 1. 3 weeks - Improve stability, mobility and symmetry.
This is crucial in order to generate the most amount of power from a stable base (your core) and apply it through the pedals via the levers and junctions i.e. your bones and joints at your hips and legs. If any of the joints are unstable, you will lose power and efficiency and increase the risk of injury.

Phase 2. 5 weeks - Increase strength and symmetry.
Now that a stable base has been established, you can start to develop your strength. Strength is an essential component in all sports, the better your strength to weight ratio the stronger and more efficient you will be in the saddle. During this phase you may notice that your muscles hypertrophy (increase in size), this could lead to an increase in weight but the strength gains you achieve should more than compensate for this. I have kept the reps pretty low so you shouldn’t ‘bulk-up’.

Phase 3. 4 weeks – Increase power
Strength + Speed = Power. Power is essential in order to transfer the most amount of strength to your pedal as quickly as possible. Increasing power output will benefit all riders whether they are TT specialists or endurance riders.

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com.

This is a complimentary plan to be added to your existent training regime.

Sample Day 2
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

Sample Day 4
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 2 - Lower body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Single leg bench/step squat
2. Single leg deadlift
3. Step-up with knee drive through
4. Lunge to balance

CD by stretching at the end

Sample Day 6
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 3 – Upper body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Push-ups on bosu ball/TRX
2. TRX Row
3. Shoulder press on single leg
4. Lat pull down

CD by stretching at the end

Sample Day 9
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

Sample Day 11
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 2 - Lower body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Single leg bench/step squat
2. Single leg deadlift
3. Step-up with knee drive through
4. Lunge to balance

CD by stretching at the end

Sample Day 13
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 3 – Upper body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Push-ups on bosu ball/TRX
2. TRX Row
3. Shoulder press on single leg
4. Lat pull down

CD by stretching at the end

Sample Day 15
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.