Max Strength For Cyclist

Author

Kent Woermann

All plans by this Coach

Length

5 Weeks

Typical Week

2 Strength

Longest Workout

1:00 hrs

Plan Specs

cycling intermediate advanced strength

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Summary

This plan is meant to be performed in 4-week cycles. Typically, this template is used during an off-season or base building period of 12-16 weeks (3-4 cycles). After completing each cycle, you will be instructed (more detail within the attached excel files) to increase the loads by 5-10 pounds. The weight used during the first 1-2 cycles might feel a little easy, but this is by design to ensure long term progress is prioritized and injury risk is reduced.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:54

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance

Back to Plan Details

Sample Day 1

0:45:00
Estimate 1RM - Squat

Warm-up:
5' - General aerobic warm-up
5-10 - Foam rolling & mobility drills
----
Activation:
20 - Lateral Band Walks
20 - Monster Walks
5 - Deep Goblet Squats (sit at bottom, focus on stretch)
----
Estimate 1RM:
The percentages are loose because you won’t really know your 1RM yet. I bet you have an estimate though based off past lifting and thats close enough. Be conservative during the warm-up sets. 
----

WARM-UP
• Set 1 - Just the bar, 10 reps, imagine there is 200 lb on the bar so that you stay tight, focus on form, and start prepping your mind
• Set 2 - 5 Reps @ 50-60% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 3 - 5 Reps @ 60-70% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 4 - 3 Reps @ 70-80% of 1RM - Rest for 3-5 minutes before starting next set.
----
MAX REP SETS
--> Increase the weight to something you think you can only lift for 2-6 repetitions. You should have a rough idea based off your warm-up by now. If you feel like you’re going to get to 6 repetitions without much issue then rack the weight, rest for 5 minutes, 10-20 pounds, and try again. Use the data from your final set to plug into the calculator on the following weeks excel spreadsheet.
----
(3) x 10-15 - Pushup
(3) x 10-15 - Row or Pull-up
----
Cool-down:
light stretching or walking

Sample Day 4

0:45:00
Estimate 1RM - Deadlift

Warm-up:
5' - General aerobic warm-up
5-10 - Foam rolling & mobility drills
----
Activation:
20 - Lateral Band Walks
20 - Monster Walks
5 - Deep Goblet Squats (sit at bottom, focus on stretch)
----
Estimate 1RM:
The percentages are loose because you won’t really know your 1RM yet. I bet you have an estimate though based off past lifting and thats close enough. Be conservative during the warm-up sets. 
----
WARM-UP
• Set 1 - Just the bar, 10 reps, imagine there is 200 lb on the bar so that you stay tight, focus on form, and start prepping your mind
• Set 2 - 5 Reps @ 50-60% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 3 - 5 Reps @ 60-70% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 4 - 3 Reps @ 70-80% of 1RM - Rest for 3-5 minutes before starting next set.
----
MAX REP SETS
--> Increase the weight to something you think you can only lift for 2-6 repetitions. You should have a rough idea based off your warm-up by now. If you feel like you’re going to get to 6 repetitions without much issue then rack the weight, rest for 5 minutes, 10-20 pounds, and try again. Use the data from your final set to plug into the calculator on the following weeks excel spreadsheet.
----
(3) x 10-15 - Pushups
(3) x 10-15 - Row or Pull-up
----
Cool-down:
light stretching or walking

Sample Day 8

1:00:00
Max Strength - Week 1 (Squat)

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Sample Day 11

1:00:00
Max Strength - Week 1 (Deadlift)

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Sample Day 15

1:00:00
Max Strength - Week 2 (Squat)

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Sample Day 18

1:00:00
Max Strength - Week 2 (Deadlift)

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Sample Day 22

1:00:00
Max Strength - Week 3 (Squat)

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Max Strength For Cyclist

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