12-Weeks to Stronger Core & Legs! Intermediate Plan (min equipment home/gym based) - Reusable Plan

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

12 Weeks

Typical Week

2 Other

Plan Specs

fitness intermediate masters weightloss strength

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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 make the most of this plan you will need to have some weights and a bar, a kettlebell (or similar heavy object and resistance bands. You do not need a gym if you have everything at home.

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.

Pav Bryan, BikesEtc Magazines Cycling Guru

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'.

Back to Plan Details

Sample Day 1

Please Read Before Starting. Guide Attached.

Download the full program above for specifics

With all training & exercise seek professional medical advice before starting. This is a non-adjustable, non-supported plan - for information on making your plan truly personal please email info@directpowercoaching.com

If at any point in the plan you start to lose motivation, feel unwell or pick up a minor injury stop immediately take adequate time to recover (3 days minimum - consult medical professional if unsure) then resume. Complete these sessions in order, if you miss one just push them all back.

We've designed the program so it can be easily adapted to suit most people, your schedule and your cycling training regimes. It consists of 4 days 1. Push (chest & shoulders), 2 Pull (back), 3. Legs, 4. Core & mobility.

If 4 days is too much then the push & pull days can be done as one and the core and mobility element integrated with legs, so it would only require 2 days. 

Adjustments can also easily be made depending on what type of cycling a person does, what their weaknesses are (i.e. power, endurance, etc), what their working schedule looks like and even what injuries they have if necessary.

Sample Day 3

12-WEEK CORE & LEG STRENGTH PLAN Level: Intermediate

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!


Day 1
a) Bulgarian Split Squat - 3 sets x20 reps each leg
b) Single Leg Deadlift - 3 sets x20 reps each leg
c) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged)
d) Tabata Plank - one round (20 seconds in plank position, 10 seconds relax - if you can plank for 3+ minutes then simply hold as long as possible)


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of exercises rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Click the exercise name (in the attached document in day one) to be taken to a third party website with a demonstration video, but if in doubt, ask a professional to ensure your form is correct.

Sample Day 6

12-WEEK CORE & LEG STRENGTH PLAN Level: Intermediate

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!


Day 2
a) Clamshell - 3 sets x20 reps each leg (you can use a weight or resistance band here to make it harder)
b) Lying Back Extension - 3 sets x20 reps
c) 3 rounds (as fast as possible, while maintaining good form):
a. Lateral Lunges x20
b. Lying Wipers x20
c. Step Up x20 (onto a stable chair or box)
d. Rest 2 minutes between rounds


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of exercises rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Click the exercise name (in the attached document in day one) to be taken to a third party website with a demonstration video, but if in doubt, ask a professional to ensure your form is correct.

Sample Day 10

12-WEEK CORE & LEG STRENGTH PLAN Level: Intermediate

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!


Day 1
a) Lateral Lunges– 3 sets x20 reps
b) Tabata Push ups – one round
c) Lying Wipers– 3 sets x20 reps, slow and steady
d) Pelvic Bridge - 3 sets x20 reps total or 3 sets x 10 reps each leg (if doing single legged, or add a supported weight to make this harder)
e) Tabata Side Plank – alternate between left & right each 20 seconds – one round (if you can plank for 3+ minutes then simply hold as long as possible on each side)


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of exercises rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Click the exercise name (in the attached document in day one) to be taken to a third party website with a demonstration video, but if in doubt, ask a professional to ensure your form is correct.

Sample Day 13

12-WEEK CORE & LEG STRENGTH PLAN Level: Intermediate

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!


Day 2
a) Bulgarian Split Squat- 3 sets x20 reps each leg (you can use a weight/kettlebell to make this harder)
b) Step Up x20 (onto a stable chair – to make this harder hold a weight/kettlebell)
c) 3 rounds (as fast as possible, while maintaining good form):
a. Clamshell x20 (with weight or resistance band)
b. Lying Back Extension x20
c. Lying Leg Extension x20
d. Rest 2 minutes between rounds


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of exercises rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Click the exercise name (in the attached document in day one) to be taken to a third party website with a demonstration video, but if in doubt, ask a professional to ensure your form is correct.

Sample Day 17

12-WEEK CORE & LEG STRENGTH PLAN Level: Intermediate

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!


Day 1
a) Lying Back Extension - 3 sets x20 reps
b) Lying Leg Extension - 3 sets x20 reps
c) Lying Wipers- 3 sets x20 reps
d) Tabata Push ups – one round
e) Tabata Plank – one round (if you can plank for 3+ minutes then simply hold as long as possible)


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of exercises rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Click the exercise name (in the attached document in day one) to be taken to a third party website with a demonstration video, but if in doubt, ask a professional to ensure your form is correct.

Sample Day 20

12-WEEK CORE & LEG STRENGTH PLAN Level: Intermediate

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Start each session with a thorough dynamic warm-up. Read the notes on the exercises and target these areas to ensure they are ready to be worked!


Day 2
a) Bulgarian Split Squat - 3 sets x20 reps each leg (you can use a weight/kettlebell to make this harder)
b) Clamshell – 3 sets x10 reps each leg (with weight or resistance band)
c) 3 rounds (as fast as possible, while maintaining good form):
a. Single Leg Deadlift x20
b. Lateral Lungesx20
c. Step Up x20 (onto a stable chair – to make this harder hold a weight/kettlebell)
d. Rest 2 minutes between rounds


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of exercises rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Click the exercise name (in the attached document in day one) to be taken to a third party website with a demonstration video, but if in doubt, ask a professional to ensure your form is correct.

12-Weeks to Stronger Core & Legs! Intermediate Plan (min equipment home/gym based) - Reusable Plan

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