Weight Training Strength and Power For Cyclists

Author

Christopher Judy

All plans by this Coach

Length

8 Weeks

Typical Week

3 Strength

Longest Workout

1:00 hrs

Plan Specs

cycling beginner intermediate advanced masters strength

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Summary

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.

Stats

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

Chris Judy

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.

Back to Plan Details

Sample Day 1

1:00:00
Lower Body Strength Focus

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

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

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

4 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

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

4 Rounds
10-15 pushups
10-15 delt raises
:30 Pallof hold (ea)
frog stretch

4 Rounds
10-15 goblet squats
10-15 weighted step ups (ea)
10 Swiss ball double leg tucks
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

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

4 Rounds
5 toe squats**
5 side step lunges (ea)
pigeon stretch

4 rounds
15 dips
7 Neutral grip pull ups
:30 mtn climbers
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

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

4 Rounds
5 weighted lunges (ea)
5 box drops (12-18")
pigeon stretch

4 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

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

4 Rounds
10-15 DB strict presses
10-15 DB bent over rows
15 dead bugs (ea)
frog stretch

4 Rounds
10-15 dips
5-7 pull ups
: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

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

4 Rounds
50' farmer's carry
5 KB front squats
pigeon stretch

4 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

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

4 Rounds
5 goblet lunges (ea)
:30 lunge hold (ea)
pigeon stretch

4 rounds
15 neutral grip DB bent over rows
15 overhead triceps extensions
cross body shoulder stretch

Weight Training Strength and Power For Cyclists

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