This is the second of FOUR phases of our strength training for cyclists programming. Designed to begin after the introductory phase 1. Now your muscles are prepared for the heavier lifting in this second phase. If you are recently experienced with strength training, you can skip ahead and begin with this second phase.
This phase is written with two 4-week blocks of training. You can easily increase or reduce the number of weeks of training to fit your cycling 'base training' duration. Do this by 'copy & pasting' or 'deleting' weeks/workouts as desired.
The first half of Base is a high volume strength program focused increasing muscle fiber size via two "main lifts" in each workout, one for lower body & one for upper body. These movements use "cluster sets" with a high number sets, low number of reps, and a short rest period between sets. This allows for heavier weight compared to higher rep sets, while still managing a high total number of reps resulting in better strength with minimal "muscle mass" gain and less fatigue.
The second half of Base Builder changes to increase maximum force production in the two strength exercises per workout. It's different to the first half in that it is lower volume (less sets), but uses higher loads relative to your strength levels, with more rest in between sets.
Begin the second half with the loads you finished the first half with (~80% 1RM), and attempt to gradually increase the loads with each training session. Typical loads would equate to a weight you could rep 6-8 times in a set to reach failure.
Move the weight with 100% maximum acceleration on the lifting phase of every rep. This is important to train the nervous system to fire the fast twitch muscle fibers.
All other movements in the program become slightly more advanced and should be performed as described, and with weights that are challenging to complete with good form. Adjust the loads higher as your strength levels improve.
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.