Strength and Power Training For Cyclists

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

8 week program designed to increase lower body strength and power and improve upper body muscular endurance. This is a strength training program ONLY. If you would like an all inclusive program, please contact me for custom options. You will need access to a gym with weights, and have an understanding of what basic movements in a weight room look like. If you need videos search my channel on YouTube first (RFT Coaching). If you have specific questions, please don't hesitate to email me.

Remember, always use good form when lifting, the amount of weight does not matter as much as good form.

Sample Day 1
1:00:00
Lower Body Strength Focus

Warm up: 3 rounds: 10 squats, 10 leg lifts, 10 pushups, hip flexor stretch

6 Rounds
5 back squats (heavy, but doable)
2 broad jumps
child's pose

6 Rounds
5 weighted step ups (ea)
2 jumps lunges (ea)
pigeon stretch

6 rounds
15 pushups
10 NG dumbbell rows
cross body shoulder stretch

Sample Day 3
1:00:00
Upper Body Muscular Endurance and Core Strength

Warm up: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat stretch

6 Rounds
10-15 strict presses
10-15 barbell rows
1:00 plank
butterfly stretch

6 Rounds
10-15 pushups
10-15 delt raises
20 mtn climbers (ea)
frog stretch

6 Rounds
10-15 skull crushers
10-15 chest flies
20 leg lifts
cross body shoulder stretch

Sample Day 5
1:00:00
Lower Body Strength Focus

Warm up: 3 rounds: 10 squats, 10 leg lifts, 10 pushups, hip flexor stretch

6 Rounds
5 Romanian deadlifts
2 staggered leg box jumps
toe touch

6 Rounds
5 toe squats**
3 box jumps
pigeon stretch

6 rounds
15 push presses
10 DB bench rows
child's pose

Sample Day 8
1:00:00
Lower Body Strength Focus

Warm up: 3 rounds: 10 squats, 10 leg lifts, 10 pushups, hip flexor stretch

6 Rounds
5 front squats
2 jumping lunges (ea)
child's pose

6 Rounds
5 weighted lunges (ea)
2 broad jumps
pigeon stretch

6 rounds
15 strict presses
10 back flies
cross body shoulder stretch

Sample Day 10
1:00:00
Upper Body Muscular Endurance and Core Strength

Warm up: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat stretch

6 Rounds
10-15 bench press
10-15 upright rows
1:00 6" leg lift hold
butterfly stretch

6 Rounds
10-15 DB strict presses
10-15 DB bent over rows
20 flutter kicks (ea)
frog stretch

6 Rounds
10-15 dips
10-15 pushups
:30 leg circles*
cross body shoulder stretch

Sample Day 12
1:00:00
Lower Body Strength Focus

Warm up: 3 rounds: 10 squats, 10 leg lifts, 10 pushups, hip flexor stretch

6 Rounds
5 deadlifts
2 jumping lunges (ea)
toe touch

6 Rounds
50' farmer's carry
3 broad jumps
pigeon stretch

6 rounds
15 bench press
15 delt raises
child's pose

Sample Day 15
1:00:00
Lower Body Strength Focus

Warm up: 3 rounds: 10 squats, 10 leg lifts, 10 pushups, hip flexor stretch

6 Rounds
5 back squats
2 box jumps
child's pose

6 Rounds
5 goblet lunges (ea)
2 weighed back squats*
pigeon stretch

6 rounds
10 DB hang cleans
10 skull crushers
cross body shoulder stretch

Christopher Judy
|
RFT Coaching LLC

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, distance running, military training and general strength and conditioning.