Pure Power Development and Weight Loss (8 Week) Intermediate/Advanced Lifter Off-season

Author

The Training Plan Source Powered By IREP Athletics

All plans by this Coach

Length

8 Weeks

Typical Week

4 Strength, 3 Other

Longest Workout

1:15 hrs

Plan Specs

cycling power based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

CertsOverview: This plan is perfect for the OFF-Season/OUT-Season athlete (perfect for the fall/winter months) looking to BUILD POWER and LOSE WEIGHT. This is a 4 day/week strenuous strength plan that incorporates Wendler’s philosophy of power development and is specifically tailored to the needs of the traditional endurance athlete. If you are looking to gain speed in the water, on the bike, or during the run this plan is designed specifically for you. This plan requires the athlete to have some intermediate to advanced knowledge of strength training.

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***


Logos


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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
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.

Back to Plan Details

Sample Day 1

0:45:00
Power Testing Week Squat

Squat Testing Day:
-Squat
https://youtu.be/GHbazSZpTTk
Set 1: 10 Reps , 50% of your estimated max
Set 2: 3 Reps, 75% of your estimated max
Set 3: 1 Rep, 100% of Maximum Weight
Notes: Complete 1 Rep of your absolute max weight. Good form here no injuries.

RDL's
https://youtu.be/20Py5pjdMhg
4 sets of 10

Leg Press
4 sets of 10

Lateral Band Walking
https://youtu.be/vNyqn44W50g
4 sets of 10

AB Work:
Russian Twists
https://youtu.be/gNuqnuxkjgE
4 sets of 30 sec each side

Bird-Dog
https://youtu.be/cW0FYV-PI58
4 sets of 10 Each Leg

Sample Day 2

0:45:00
Power Testing Week Push Press

Push Press Testing Day:
-PushPress
https://youtu.be/panbAlX_5p0
Set 1: 10 Reps , 50% of your estimated max
Set 2: 3 Reps, 75% of your estimated max
Set 3: 1 Rep, 100% of Maximum Weight
Notes: Complete 1 Rep of your absolute max weight. Good form here no injuries.

LAT PULL DOWNS
https://youtu.be/rvty6dLcOB0
4 sets of 10

Flat DB Press: Slight Incline (Video Starts at 1:30)
https://youtu.be/MTzDB7oN-PI
Notes: Go light on these sets. About 60% of estimated max.
4 sets of 10

Bent Over Rows
https://youtu.be/xvzLdF2LaqU
4 sets of 10

AB Work:
Crunches
https://youtu.be/6dfYVyJB8QI
4 sets of 25 reps

Swiss Ball Back Extension
https://youtu.be/qo36s51NlZs
4 sets of 25

Sample Day 4

0:45:00
Power Testing Week Bench

Bench Testing Day:
-BENCH
https://youtu.be/szx2KIScxUQ
Set 1: 10 Reps , 50% of your estimated max
Set 2: 3 Reps, 75% of your estimated max
Set 3: 1 Rep, 100% of Maximum Weight
Notes: Complete 1 Rep of your absolute max weight. Good form here no injuries.

LAT PULL DOWNS
https://youtu.be/rvty6dLcOB0
4 sets of 10

INCLINE DB Power Press: Slight Incline (Video Starts at 1:30)
https://youtu.be/MTzDB7oN-PI
Notes: Go light on these sets. About 60% of estimated max.
4 sets of 10

Inverted Rows
https://youtu.be/2Qnpy-Gq7B8
4 sets of Failure

AB Work:
TRX Plank With Abductions
https://youtu.be/TXLuvQ74vp8
4 sets of 10 reps each side hold for 2 seconds on the abduction

TRX Reverse Mountain Climbers: Keep Hips High
https://youtu.be/zoHk3Dy9PGc
4 sets of 30 seconds

Sample Day 5

0:45:00
Power Testing Week Deadlift

Deadlift Testing Day:
-Deadlift
https://youtu.be/GHbazSZpTTk
Set 1: 10 Reps , 50% of your estimated max
Set 2: 3 Reps, 75% of your estimated max
Set 3: 1 Rep, 100% of Maximum Weight
Notes: Complete 1 Rep of your absolute max weight. Good form here no injuries.

RDL's
https://youtu.be/20Py5pjdMhg
4 sets of 10

Side Step Up
https://youtu.be/Yev86_-GJZA
4 sets of 10

Single Leg Hamstring Curls
https://youtu.be/oSBXmsS72R0
4 sets of Failure

AB Work:
TRX Side Plank
https://youtu.be/XCnrOTJwuKs
4 sets of 30 sec each side

Cobras
https://youtu.be/cW0FYV-PI58
4 sets of 30 seconds

Sample Day 8

1:15:00
Power Squat 3x5+

Rest 3-5 minutes between sets on the (Core lift of the day) Circuit the rest.

PRIMARY LIFT NO CIRCUIT:
-Squat
https://youtu.be/h0dJf9BF48A
Set 1: 5 Reps, 65% of Max
Set 2: 5 Reps, 75% of Max
Set 3: 5 Reps, 85% of Max
Set 4: As many as possible with good form at 85% Max Goal: 7 reps

AUXILIARY WORK CIRCUIT 1:
-Front Squat: 4 sets of 8 Reps
https://youtu.be/h0dJf9BF48A
-RDL: 4 sets of 8 Reps
https://youtu.be/20Py5pjdMhg
-Lateral Step-Ups: 4 sets of 8 Reps
https://youtu.be/Yev86_-GJZA

AUXILIARY WORK CIRCUIT 2:
-Hip Bridge: 4 sets of 8 Reps
https://youtu.be/mO0DTkRQR9M
-3-Way Lunge: 4 sets of 5 Each Way Reps
https://youtu.be/MU_CipzeoZs

AUXILIARY WORK CIRCUIT 3:
-Monster Walks: 4 sets of 8 Reps
https://youtu.be/PF6LoRX3y9g
-Lateral Band Walks: 4 Sets of 8 Reps
https://youtu.be/vNyqn44W50g

AB Work:
Russian Twists
https://youtu.be/gNuqnuxkjgE
4 sets of 30 sec each side

Bird-Dog
https://youtu.be/cW0FYV-PI58
4 sets of 10 Each Leg

Sample Day 11

1:15:00
Power Bench 3x5+

Rest 3-5 minutes between sets on the (Core lift of the day) Circuit the rest.
PRIMARY LIFT NO CIRCUIT:
-BENCH PRESS
https://youtu.be/szx2KIScxUQ
Set 1: 5 Reps, 65% of Max
Set 2: 5 Reps, 75% of Max
Set 3: 5 Reps, 85% of Max
Set 4: As many as possible with good form at 85% Max Goal: 7 reps

AUXILIARY WORK CIRCUIT 1:
-Flat DB Bench: 4 sets of 8 Reps
https://youtu.be/MTzDB7oN-PI
-Lat Pull Downs: 4 sets of 8 Reps
https://youtu.be/rvty6dLcOB0

AUXILIARY WORK CIRCUIT 2:
-Incline DB Bench: 4 sets of 8 Reps
https://youtu.be/MTzDB7oN-PI
-DB ROW: 4 sets of 8 Reps
https://youtu.be/xvzLdF2LaqU

AUXILIARY WORK CIRCUIT 3:
-Seated DB Shoulder Press: 4 sets of 8 Reps
https://youtu.be/5uNxOrXa6hs
-Inverted Rows: 4 Sets of 8 Reps
https://youtu.be/2Qnpy-Gq7B8

AB WORK:
TRX Plank With Abductions
https://youtu.be/TXLuvQ74vp8
4 sets of 10 reps each side hold for 2 seconds on the abduction

TRX Reverse Mountain Climbers: Keep Hips High
https://youtu.be/zoHk3Dy9PGc
4 sets of 30 seconds

Sample Day 12

1:15:00
Power DeadLift 3x5+

Rest 3-5 minutes between sets on the (Core lift of the day) Circuit the rest.

PRIMARY LIFT NO CIRCUIT:
-Dead Lift
https://youtu.be/GHbazSZpTTk
Set 1: 5 Reps, 65% of Max
Set 2: 5 Reps, 75% of Max
Set 3: 5 Reps, 85% of Max
Set 4: As many as possible with good form at 85% Max Goal: 7 reps

AUXILIARY WORK CIRCUIT 1:
-Sumo/Wide Stance Deadlift: 4 sets of 8 Reps
https://youtu.be/GHbazSZpTTk
-RDL: 4 sets of 8 Reps
https://youtu.be/20Py5pjdMhg
-Lateral Step-Ups: 4 sets of 8 Reps
https://youtu.be/Yev86_-GJZA

AUXILIARY WORK CIRCUIT 2:
-Hip Bridge: 4 sets of 8 Reps
https://youtu.be/mO0DTkRQR9M
-3-Way Lunge: 4 sets of 5 Each Way Reps
https://youtu.be/MU_CipzeoZs

AUXILIARY WORK CIRCUIT 3:
-Monster Walks: 4 sets of 8 Reps
https://youtu.be/PF6LoRX3y9g
-Lateral Band Walks: 4 Sets of 8 Reps
https://youtu.be/vNyqn44W50g

AB Work:
TRX Side Plank
https://youtu.be/XCnrOTJwuKs
4 sets of 30 sec each side

Cobras
https://youtu.be/cW0FYV-PI58
4 sets of 30 seconds

Pure Power Development and Weight Loss (8 Week) Intermediate/Advanced Lifter Off-season

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