Body Weight Only Beginner, Intermediate Cycling Strength Plan

Average Weekly Training Hours 03:03
Training Load By Week
Average Weekly Training Hours 03:03
Training Load By Week

CertsDesigned for: This training plan is designed as a completely Body Weight Only Program. The program is designed for individuals that are just beginning to incorporate strength into their daily routine, for the vacationers. This plan can be incorporated with any endurance training program or stand-alone plan. Goals of this program: Strength Development, Mobility, and Core Stability.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:40:00
9TSS
BWO Day 1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes
https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength Work:
3-Way Lunge 2x5
https://youtu.be/MU_CipzeoZs
Plank 2x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-Up 2xFailure
https://youtu.be/Z_qcj9RmE74
Lateral Step Up 2x10
https://youtu.be/Yev86_-GJZA
Side Plank 2x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 2xFailure
https://youtu.be/7KBWUFPcBV4
Hip Bridge 2x10EW
https://youtu.be/A--CSKRHhmQ

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

Sample Day 3
0:40:00
9TSS
BWO Day 2

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Piriformis Rolling 3sets of 2-3 minutes
https://youtu.be/1L5Jtuzxmf4
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength Work:
Body Weigthed Squat 2x20
https://youtu.be/h0dJf9BF48A
Front Plank 2x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-Up 2xFailure
https://youtu.be/Z_qcj9RmE74
Forward Step Up 2x10
https://youtu.be/z_NWFz1XLLU
Side Plank 2x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 2xFailure
https://youtu.be/7KBWUFPcBV4
Straight leg hip bridge 2x10EW
https://youtu.be/A--CSKRHhmQ

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

Sample Day 5
0:40:00
9TSS
BWO Day 3

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Adductor Rolling 3sets of 2-3 minutes
https://youtu.be/2EhfQn_1O3c
Quad Rolling 3 set of 2-3 minutes

Strength Work:
Rear Foot Elevated Split Squat 2x15
https://youtu.be/7Xp4qT9XJMw
Plank 2x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-ups 2xFailure
https://youtu.be/Z_qcj9RmE74
Lunge W Slide 2x10
https://youtu.be/Qlf_qRX62X0
Side Plank 2x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 2xFailure
https://youtu.be/7KBWUFPcBV4
Supermans 2x15sec-1min
https://youtu.be/cW0FYV-PI58

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

Sample Day 8
0:40:00
9TSS
BWO Day 4

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes
https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength Work:
3-Way Lunge 3x5
https://youtu.be/MU_CipzeoZs
Plank 3x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-Up 3xFailure
https://youtu.be/Z_qcj9RmE74
Lateral Step Up 3x10
https://youtu.be/Yev86_-GJZA
Side Plank 3x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 3xFailure
https://youtu.be/7KBWUFPcBV4
Hip Bridge 3x10EW
https://youtu.be/A--CSKRHhmQ

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

Sample Day 10
0:40:00
9TSS
BWO Day 5

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Piriformis Rolling 3sets of 2-3 minutes
https://youtu.be/1L5Jtuzxmf4
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength Work:
Body Weigthed Squat 3x20
https://youtu.be/h0dJf9BF48A
Front Plank 3x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-Up 3xFailure
https://youtu.be/Z_qcj9RmE74
Forward Step Up 3x10
https://youtu.be/z_NWFz1XLLU
Side Plank 3x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 3xFailure
https://youtu.be/7KBWUFPcBV4
Straight leg hip bridge 3x10EW
https://youtu.be/A--CSKRHhmQ

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

Sample Day 12
0:40:00
9TSS
BWO Day 6

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Adductor Rolling 3sets of 2-3 minutes
https://youtu.be/2EhfQn_1O3c
Quad Rolling 3 set of 2-3 minutes

Strength Work:
Rear Foot Elevated Split Squat 3x15
https://youtu.be/7Xp4qT9XJMw
Plank 3x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-ups 3xFailure
https://youtu.be/Z_qcj9RmE74
Lunge W Slide 3x10
https://youtu.be/Qlf_qRX62X0
Side Plank 3x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 3xFailure
https://youtu.be/7KBWUFPcBV4
Supermans 3x15sec-1min
https://youtu.be/cW0FYV-PI58

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

Sample Day 15
0:40:00
9TSS
BWO Day 7

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up 10 Minute Run: Use zones 1, 2, 3, 4, 1 if you know them if not follow the percentages lifted (if on treadmill set it to 3 incline): Follow the intervals.

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes
https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength Work:
3-Way Lunge 4x5
https://youtu.be/MU_CipzeoZs
Plank 4x15sec-1min
https://youtu.be/roru2M4cqJ4
Push-Up 4xFailure
https://youtu.be/Z_qcj9RmE74
Lateral Step Up 4x10
https://youtu.be/Yev86_-GJZA
Side Plank 4x15sec-1min
https://youtu.be/XCnrOTJwuKs
Chair Dips 4xFailure
https://youtu.be/7KBWUFPcBV4
Hip Bridge 4x10EW
https://youtu.be/A--CSKRHhmQ

Post Workout:
Do AFTER strength exercises:
Bretzel: 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30sec-1 minute then repeat**

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The Training Plan Source Powered By IREP Athletics

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The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.