Max Strength For Cyclist
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Still have questions about this plan?Plan Description
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:54 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:54 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
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
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
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
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
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
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
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