12-Weeks to Epic, Stronger Core & Legs! Advanced Plan (gym based) - Reusable Plan & Start Anytime!

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12-Weeks to Epic, Stronger Core & Legs! Advanced Plan (gym based) - Reusable Plan & Start Anytime!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

12 Weeks

Typical Week

4 Other

Longest Workout

0:30 hrs

Plan Specs

fitness advanced masters weightloss strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/

Core strength is one of the forgotten factors in cycling. Your strength, balance and power come from your bodies ability to remain in a position it is not used to for long durations. If you feel like you suffer long hours in the saddle, you struggle to produce high amounts of power or you notice imbalances in daily life then this plan is for you!

To get the most from this plan you will need access to a fully stocked gym.

We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email info@directpowercoaching.com and we will respond within 48 hours.

12-week program consisting of 3 important phases of training –
1. Stability and mobility
2. Strength
3. Power

Phase 1. Improve stability, mobility and symmetry.

Phase 2. Increase strength and symmetry.

Phase 3. Increase power.

This is a complimentary plan to be added to your existent training regime.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:52

Pav Bryan: #1 Amazon New Release Author & Performance Director at Spokes Fit

Spokes Fit

Performance Director at Spokes, I am responsible for a team of over twenty of cycling’s leading experts and am a well-respected figurehead within the cycling industry.

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

Sample Day 1

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

Sample Day 3

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 2 - Lower body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Single leg bench/step squat
2. Single leg deadlift
3. Step-up with knee drive through
4. Lunge to balance

CD by stretching at the end

Sample Day 5

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 3 – Upper body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Push-ups on bosu ball/TRX
2. TRX Row
3. Shoulder press on single leg
4. Lat pull down

CD by stretching at the end

Sample Day 8

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

Sample Day 10

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 2 - Lower body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Single leg bench/step squat
2. Single leg deadlift
3. Step-up with knee drive through
4. Lunge to balance

CD by stretching at the end

Sample Day 12

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 3 – Upper body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Push-ups on bosu ball/TRX
2. TRX Row
3. Shoulder press on single leg
4. Lat pull down

CD by stretching at the end

Sample Day 14

0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

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