Strength Development Plan With Injury Prevention (5 Week), Rotator Cuff, IT-Band, Glute )
Author
The Training Plan Source Powered By IREP Athletics
All plans by this CoachLength
5 Weeks
Typical Week
2 Strength, 2 Other
Longest Workout
0:45 hrs
Plan Specs
cycling strength
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Summary
Overview: This training plan is designed to Develop Muscular Strength and Power as well as COMBAT Common Injuries Plaguing the common endurance athlete. This training plan runs for a total of 5 weeks. Week 1 is a Strength Testing week designed to help determine your strength in the core exercises of the program. The following 4 weeks rotate from 2 days/week and 3 days per week in order to fully capitalize on strength gains While the overall stress is strategically increased and the intensity is massaged just the perfect amount to put a fine edge on your fitness and bring you into form.
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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***
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 vigorously, 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.
Stats
Sample Day 1
AUXILIARY LIFT CIRCUIT:
1. Romanian Deadlifts (RDL'S)
https://youtu.be/20Py5pjdMhg
2 Sets of 15 Reps
2. DB Incline Bench
https://youtu.be/MTzDB7oN-PI
2 Sets of 15 reps
INJURY PREVENTION CIRCUIT:
3. Lateral Band Walking
https://youtu.be/vNyqn44W50g
3 sets of 15 Reps
4. Rotator Cuff Complex
https://youtu.be/qszxnbDyXM8
Notes: Complete each motion for each arm before moving on.
2 Sets of 15 Reps
5. Body Weight 3-way lunge:
https://youtu.be/MU_CipzeoZs
2x5 Each Leg
AB/Core Circuit
6. Front Planks w Lateral Slide (use band around ankles if available
https://youtu.be/KIrgzHU8Tuc
2 sets of 10 reps up and back: hold the plank for 5 seconds between each rep
7.Russian Twists
https://youtu.be/gNuqnuxkjgE
Notes: Hold a ball or weight that is 5-10% of your body weight
2 Sets of 25 Reps
Sample Day 4
Session Goals Are to Develop General Strength and injury prevention.
STRENGTH DEVELOPMENT CIRCUIT
1. BACK SQUAT
https://youtu.be/h0dJf9BF48A
Set 1: Reps Planned: 15 , 40% 1-rep Max or 4/10 RPE
Set 2: Reps Planned: 10 , 50% 1-rep Max or 5/10 RPE
Set 3: Reps Planned: 8 , 60% 1-rep Max or 6/10 RPE
Set 4: Reps Planned: 6 , 70% 1-Rep Max or 7/10 RPE
2. LAT PULL DOWNS
https://youtu.be/rvty6dLcOB0
Set 1: Reps Planned: 15 , 40% 1-rep Max or 4/10 RPE
Set 2: Reps Planned: 10 , 50% 1-rep Max or 5/10 RPE
Set 3: Reps Planned: 8 , 60% 1-rep Max or 6/10 RPE
Set 4: Reps Planned: 6 , 70% 1-Rep Max or 7/10 RPE
AUXILIARY LIFT CIRCUIT:
1. Romanian Deadlifts (RDL'S)
https://youtu.be/20Py5pjdMhg
2 Sets of 15 Reps
2. DB Incline Bench
https://youtu.be/MTzDB7oN-PI
2 Sets of 15 reps
INJURY PREVENTION CIRCUIT:
3. Lateral Band Walking
https://youtu.be/vNyqn44W50g
3 sets of 15 Reps
4. Rotator Cuff Complex
https://youtu.be/qszxnbDyXM8
Notes: Complete each motion for each arm before moving on.
2 Sets of 15 Reps
5. Body Weight 3-way lunge:
https://youtu.be/MU_CipzeoZs
2x5 Each Leg
AB/Core Circuit
6. Front Planks w Lateral Slide (use band around ankles if available
https://youtu.be/KIrgzHU8Tuc
2 sets of 10 reps up and back: hold the plank for 5 seconds between each rep
7.Russian Twists
https://youtu.be/gNuqnuxkjgE
Notes: Hold a ball or weight that is 5-10% of your body weight
2 Sets of 25 Reps
Sample Day 8
STRENGTH DEVELOPMENT CIRCUIT:
1. Deadlift
https://youtu.be/GHbazSZpTTk
Set 1: Reps Planned: 15 , 40% 1-rep Max or 4/10 RPE
Set 2: Reps Planned: 10 , 50% 1-rep Max or 5/10 RPE
Set 3: Reps Planned: 8 , 60% 1-rep Max or 6/10 RPE
Set 4: Reps Planned: 6 , 70% 1-Rep Max or 7/10 RPE
2. Seated Row: (Video starts at 3:00min)
https://youtu.be/xvzLdF2LaqU
Set 1: Reps Planned: 15 , 40% 1-rep Max or 4/10 RPE
Set 2: Reps Planned: 10 , 50% 1-rep Max or 5/10 RPE
Set 3: Reps Planned: 8 , 60% 1-rep Max or 6/10 RPE
Set 4: Reps Planned: 6 , 70% 1-Rep Max or 7/10 RPE
AUXILIARY CIRCUIT:
3. Hamstring Curls: Machine/TRX or Swiss ball is fine
https://youtu.be/oSBXmsS72R0
2 sets of 15
4. DB Flat Bench
https://youtu.be/MTzDB7oN-PI
2 sets of 15
INJURY PREVENTION CIRCUIT:
5. Monster Walks:
https://youtu.be/PF6LoRX3y9g
3 Sets of 15 Each Way
6. Single Leg RDL
https://youtu.be/oiQ3CUJfwt8
Notes: Complete each leg before moving on.
3 Sets of 15 Each Leg
Core Circuit
7. Side Planks:
https://youtu.be/XCnrOTJwuKs
2 Sets of 45 seconds each side
8. Prone Cobra: (Video Starts at 1:20)
https://youtu.be/cW0FYV-PI58
2 sets of 45 seconds
Sample Day 11
STRENGTH BASED MOBILITY WORK:
1. Overhead Squat (NO CIRCUIT) A broom stick is acceptable here. Get as low as possible with good form. Hold bottom position for a half count and repeat.
https://youtu.be/xXmtoo1RAgA
2 Sets of 15 Reps
Core Circuit:
2. Seated Rows (Video Starts at 3:00)
https://youtu.be/xvzLdF2LaqU
Set 1: Reps Planned: 8 , 60% 1-rep Max or 6/10 RPE
Set 2: Reps Planned: 6 , 70% 1-rep Max or 7/10 RPE
Set 3: Reps Planned: 4 , 80% 1-rep Max or 8/10 RPE
3. Pull-Ups
https://youtu.be/F9XF05pt_DM
Notes: Use a band or assited if you can only do 5 or less. Take a note of the weight assisted if possible
4 Sets of Failure
AUXILIARY CIRCUIT:
4. Rear foot elevated split squat: (TRX if Available)
https://youtu.be/59iBlu8puXw
3 sets of 15 Reps Each Leg
5. Hamstring Curls: (TRX/Swiss Ball) Single Leg Preferred if you are able.
https://youtu.be/PU3bc0dg7uk
3 Sets of 15 Reps Each Leg
INJURY PREVENTION CIRCUIT:
6. Horizontal Abductions
https://youtu.be/lWR-wqzQyy0
3 Sets of 15 Reps
7.Scare Crows
https://youtu.be/VoCsNLUQbz4
3 Sets of 15 Reps
CORE CIRCUIT:
8. Push-Up Plus:
https://youtu.be/zn6lcaBAF3g
2 sets of 10 rows each arm
9. Heels to Sky:
https://youtu.be/0JJjhBuRy0U
2 sets of failure
Sample Day 13
STRENGTH DEVELOPMENT CIRCUIT:
1. Back Squat:
https://youtu.be/h0dJf9BF48A
Set 1: Reps Planned: 12, 50% 1-rep Max or 5/10 RPE
Set 2: Reps Planned: 8, 60% 1-rep Max or 6/10 RPE
Set 3: Reps Planned: 6, 70% 1-rep Max or 7/10 RPE
Set 4: Reps Planned: 4, 80% 1-Rep Max or 8/10 RPE
2. Step-Ups
https://youtu.be/z_NWFz1XLLU
Notes: Complete required amount of reps for each leg
3 Sets of 15 Reps
AUXILIARY CIRCUIT:
3. RDL'S
https://youtu.be/20Py5pjdMhg
2 Sets of 15 Reps Slow
4. Rear Foot Elevated Split Squat:
https://youtu.be/7Xp4qT9XJMw
Notes: Complete Required Reps per side
2 Sets of 15 Reps
5. Single Leg Hamstring Curls
https://youtu.be/oSBXmsS72R0
2 Sets of 15 Reps
INJURY PREVENTION CIRCUIT:
6. LATERAL BAND WALKS
https://youtu.be/vNyqn44W50g
2 Sets of 15 Reps Each Way
7. SIDE STEP-UPS
https://youtu.be/Yev86_-GJZA
Notes: Complete each leg before moving on.
2 Sets of 15 Reps Each Leg
CORE CIRCUIT:
8. Side Planks W/Hip Touches
https://youtu.be/XCnrOTJwuKs
2 Sets of 45 seconds with 10 hip touches at the end each side
Sample Day 15
STRENGTH DEVELOPMENT CIRCUIT:
1. Lat Pull Downs:
https://youtu.be/rvty6dLcOB0
Set 1: Reps Planned: 12, 50% 1-rep Max or 5/10 RPE
Set 2: Reps Planned: 8, 60% 1-rep Max or 6/10 RPE
Set 3: Reps Planned: 6, 70% 1-rep Max or 7/10 RPE
Set 4: Reps Planned: 4, 80% 1-Rep Max or 8/10 RPE
2. Seated Row: (Video starts at 3:00min)
https://youtu.be/xvzLdF2LaqU
Set 1: Reps Planned: 12, 50% 1-rep Max or 5/10 RPE
Set 2: Reps Planned: 8, 60% 1-rep Max or 6/10 RPE
Set 3: Reps Planned: 6, 70% 1-rep Max or 7/10 RPE
Set 4: Reps Planned: 4, 80% 1-Rep Max or 8/10 RPE
AUXILIARY CIRCUIT:
3. Pull-Ups
https://youtu.be/F9XF05pt_DM
2 Sets to Failure
4.DB FLAT BENCH
https://youtu.be/MTzDB7oN-PI
Notes: Complete Required Reps per side
2 Sets of 15 Reps
5. DB ROW
2 Sets of 15 Reps
INJURY PREVENTIION CIRCUIT:
5. Horizontal Abduction
https://youtu.be/lWR-wqzQyy0
2 Sets of 15 Reps
6. Rotator Cuff Circuit
https://youtu.be/qszxnbDyXM8
Notes: Complete each leg before moving on.
2 Sets of 15 Reps
CORE CIRCUIT:
7. Russian Twists:
https://youtu.be/gNuqnuxkjgE
Notes: Use a weight that is 5-10% of your bodyweight
2 Sets of 25 Reps
8. Bird Dogs:
https://youtu.be/cW0FYV-PI58
2 sets of 15 Reps Each Arm/Leg Combo
Sample Day 18
Session Goals Are to Develop General Strength and injury prevention.
STRENGTH DEVELOPMENT CIRCUIT
1. BACK SQUAT
https://youtu.be/h0dJf9BF48A
Set 1: Reps Planned: 10 , 60% 1-rep Max or 6/10 RPE
Set 2: Reps Planned: 6 , 70% 1-rep Max or 7/10 RPE
Set 3: Reps Planned: 3 , 85% 1-rep Max or 8/10 RPE
Set 4: Reps Planned: 3 , 85% 1-Rep Max or 8/10 RPE
2. LAT PULL DOWNS
https://youtu.be/rvty6dLcOB0
Set 1: Reps Planned: 10 , 60% 1-rep Max or 6/10 RPE
Set 2: Reps Planned: 6 , 70% 1-rep Max or 7/10 RPE
Set 3: Reps Planned: 3 , 85% 1-rep Max or 8/10 RPE
Set 4: Reps Planned: 3 , 85% 1-Rep Max or 8/10 RPE
AUXILIARY LIFT CIRCUIT:
3. Romanian Deadlifts (RDL'S)
https://youtu.be/20Py5pjdMhg
2 Sets of 15 Reps
4. DB Incline Bench
https://youtu.be/MTzDB7oN-PI
2 Sets of 15 reps
INJURY PREVENTION CIRCUIT:
5. Lateral Band Walking
https://youtu.be/vNyqn44W50g
3 sets of 15 Reps
6. Rotator Cuff Complex
https://youtu.be/qszxnbDyXM8
Notes: Complete each motion for each arm before moving on.
2 Sets of 15 Reps
7. Body Weight 3-way lunge:
https://youtu.be/MU_CipzeoZs
2x5 Each Leg
AB/Core Circuit
8. Front Planks w Lateral Slide (use band around ankles if available
https://youtu.be/KIrgzHU8Tuc
2 sets of 10 reps up and back: hold the plank for 5 seconds between each rep
9.Russian Twists
https://youtu.be/gNuqnuxkjgE
Notes: Hold a ball or weight that is 5-10% of your body weight
2 Sets of 25 Reps