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6 Weeks FTP Builder Weights


Patrick Smith

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6 Weeks

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Plan Description

Dear Athlete,

This is a 6-week weight training plan for building general and cycling specific strength to complement the '6 Week Cycling FTP Builder' plan. It works either as a standalone for weight training as well.

This plan is designed for the athlete that has some experience with weights such that they know, or can establish, their 1 Rep Max for each of these exercises and have access to at least dumbells and a pull-up bar.

This plan contains extensive core, joint, and lower back work as well as prescribes heavy weight targets. If you have joint, back, or other preexisting conditions OR are unsure if this will be a functional plan for your physical abilities, contact me first so that we can get the right plan for your goals, experience, abilities, and access to equipment.


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
2:20 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:20 hrs 1:00 hrs

Training Load By Week

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.

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