Off season weight training plan, 6 hours a week (8 week) DJT
Dylan JohnsonAll plans by this Coach
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This plan is designed around the research on lifting for cycling performance. Cyclists should be lifting if they want to get faster! Both lifting and riding volume increase throughout the plan. Running can be substituted for other forms of cross training.
I recommend watching my video on weight lifting to go along with this plan: https://youtu.be/V88wwTCs680
As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:20 hrs||2:30 hrs|
|1:24 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:20 hrs||2:30 hrs|
||1:24 hrs||1:00 hrs|