Author

Patrick Smith

All plans by this Coach

Length

6 Weeks

Typical Week

3 Strength

Longest Workout

1:00 hrs

Plan Specs

cycling beginner intermediate advanced strength

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Summary

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.

Cheers,
Patrick

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 02:20

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.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

0:30:00

Quick Weights Legs and Core Heavy low reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 2 sets alternating:

15 x Plate Twist @ heavy weight
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 45s each(Center/Left/Right)

Legs, Cycle through each exercise for 2 sets:

5x Romanian Deadlift @ moderate weight (or hamstring isolation)

5x Hip Adductor @ Heavy

5x Hip Abductor @ Heavy

5x Squat @ Heavy
Feet flat, shoulder width, knees slightly more open than 90 degrees. Slow, controlled squats and slow, controlled return. 15s between each squat. Take your time.

5x Dumbbell Lunge @ moderate weight

10x Stair Edge Heel Dip to Toe Press @ Body Weight

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 4

0:30:00

Quick Weights Core and Upper Body Heavy Low Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 2 sets alternating:

15 x Plate Twist @ heavy weight
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 45s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 2 sets:

5 x Pectoral (Dumbell) Fly @ 90% 1RM

5 x Bench (Or Dumbell Bench) @90% 1RM

5 x Dumbbell Pushups to lateral raise @ moderate weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

5 x Pull Down @90% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 9

1:00:00

Weights Core and Upper Body 80% 1RM Low Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 5 sets alternating:

15 x Plate Twist @ Heavy
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 45s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 5 sets:

5 x Pectoral (Dumbell) Fly @ 80% 1RM

5 x Bench (Or Dumbell Bench) @80% 1RM

5 x Dumbbell Pushups to lateral raise @ moderate weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

5 x Pull Down @80% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 10

1:00:00

Weights Legs and Core 80% 1RM low reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 5 sets alternating:

15 x Plate Twist @ heavy weight
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 45s each(Center/Left/Right)

Legs, Cycle through each exercise for 5 sets:

5x Romanian Deadlift @ 80% 1Rm

5x Hip Adductor @ Heavy

5x Hip Abductor @ Heavy

5x Squat @ 80% 1RM
Feet flat, shoulder width, knees slightly more open than 90 degrees. Slow, controlled squat and slow, controlled return. 15s between each press. Take your time.

5x Dumbbell Lunge @ moderate weight

10x Stair step Heel Dip to Toe Press @ body Weight

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 12

1:00:00

Weights Core and Upper Body 80% 1RM Low Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 5 sets alternating:

15 x Plate Twist @ Heavy
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 45s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 5 sets:

5 x Pectoral (Dumbell) Fly @ 80% 1RM

5 x Bench (Or Dumbell Bench) @80% 1RM

5 x Dumbbell Pushups to lateral raise @ moderate weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

5 x Pull Down @80% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 16

1:00:00

Weights Legs and Core 85% 1RM low reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 5 sets alternating:

25 x Plate Twist @ 35lbs
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Legs, Cycle through each exercise for 4 sets:

5x Romanian Deadlift @ 85% 1Rm

5x Hip Adductor @ Heavy

5x Hip Abductor @ Heavy

5x Squat @ 85% 1RM
Feet flat, shoulder width, knees slightly more open than 90 degrees. Slow, controlled squat and slow, controlled return. 15s between each press. Take your time.

5x Dumbbell Lunge @ moderate weight

10x Stair step Heel Dip to Toe Press @ body Weight +10lbs

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 17

1:00:00

Weights Core and Upper Body 85% 1RM Low Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 5 sets alternating:

25 x Plate Twist @ 35lbs
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 4 sets:

5 x Pectoral (Dumbell) Fly @ 85% 1RM

5 x Bench (Or Dumbell Bench) @85% 1RM

5 x Dumbbell Pushups to lateral raise @ moderate weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

5 x Pull Down @85% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

6 Weeks FTP Builder Weights

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