GOAL
The goal of our lifting is to increase STRENGTH, not size, while being a supplement to riding. Help us reap some gains from lifting while not overly hurting the ability to perform as a cyclist.
Program Includes:
•Adaptation: First 8 workouts provide adaptation to the movements. Learn the movements but assess tight muscles or movements that don’t flow well; you might need to add in some yoga or “opening” workouts. Tight hips, tight hamstrings, etc.
•3 workouts specifically targeting your motion and form for the big lifts
•Progressive overload lifting based on GZCLP, with Templates already created in STRONG App that I use.
•Video running through the entire program.
•Favorite Core workouts with links explaining them on google
•Over 20 other warm up movements like Fire Hydrants, Cat Camel Stretches and Thread the Needle examples
•In Season 1x a week lifting regimen
•Optional Plyometric ideas and 2 workouts if speed is something that you find useful to incorporate
•Supplemental Band Work
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Squat variations, Deadlift variations, and pushing and pulling are the main focus. If there is something missing that you enjoy doing, do it!
Get in the gym, push some weight around in a safe manner, and get out! This lifting and cross training will help us become more durable for the season ahead!
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Just as cycling training needs variety and change, you can no doubt plateau in lifting. I find that variety is really important and don’t be a slave to the training!!
This calendar of lifts can be added in to your Ride Training. This plan DOES NOT contain cycling workouts. Strength is a sport in itself, and hence, has its own plan.
This Can Be Used for 16 weeks and then there is a protocol provided for in season lifting!
EVOQ.BIKE is a group of coaches that use a holistic approach that combines data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be.
We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar.
EVOQ is a team - we all still train and race ourselves, and are committed to making you faster!