This is the first of FOUR phases of our strength training for cyclists programming. Designed to begin after your end of season break and during the transition towards your new season of training.
The Base Prep phase of training is designed to ease you into the strength and mobility training with minimal soreness. Most of the movements are using a resistance band, lighter weights or bodyweight with 3 sets of 10 reps. Focus on creating weekly training consistency, good form and preparing for the heavier training that follows in the following Base Builder phase 2.
Each workout contains movement prep going through the yoga-esque Foundations sequence to get your posterior chain activated; a superset of a 'light-duty' introduction to plyometric training to get muscles firing quickly; a knee-extension and hip-hinge superset consisting of movements targeting the quads and glutes (knee-extension), and the second movement targeting the hamstrings and low-back (hip hinge); a push-pull superset for the upper body; and a core set with anterior, posterior and oblique targets.
Each exercise/set is designed to prepare you for the more advanced movements/loads that follow in the Base Builder phase of training.
Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.