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Author

Watt House Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Strength

Longest Workout

0:50 hrs

Plan Specs

fitness beginner intermediate advanced strength

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Summary

This is a three day a week strength plan that can be done at home with only one weight. This is an full body workout, set to make you stronger and is programmed to complement on bike training. I have included GIFs that I found online to demonstrate some of the required movements. Enjoy getting stronger in life and on the bike making it easier to handle what the trail or road throws at you.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:30

Andrew Gillis

Watt House

USAC/ Training Peaks Coach

Andrew is currently working on his Masters degree in Nutrition as he races his bike for the Team Midpack, Santa Cruz and Enve.

His extensive experience in training with Heart rate and power, national level race experience, a passion for training and racing in multiple disciplines, and a approachable and helpful style make him a great candidate to help you become a better rider and enjoy the progress.
Follow us on social media
Instagram:@watt_house_coaching

Back to Plan Details

Sample Day 1

0:50:00
56.7TSS

Stretch warm up
4 sets 10-20 push ups
4 Sets 20-25 Leg Lifts
10-15 Turkish get ups each side
4 Sets 15-20 Sumo Squats
4 Sets 10-20 Push ups
4 Sets 20-26 Russian Twists

Sample Day 3

0:50:00
56.7TSS

Stretch warm up
4 sets 10-20 push ups
4 Sets 1-2 Min Plank
10-15 Turkish get ups each side
4 Sets 16-20 Lunges
4 Sets 10-20 Push ups
4 Sets 20-26 Russian Twists

Sample Day 5

0:50:00
56.7TSS

Stretch warm up
4 sets 10-20 push ups
4 Sets 1-2 Min Plank
10-15 Turkish get ups each side
4 Sets 15-20 Sumo Squats
4 Sets 10-20 Push ups
4 Sets 20-26 Russian Twists

Sample Day 8

0:50:00
56.7TSS

Stretch warm up
4 sets 10-20 push ups
4 Sets 20-25 Jump rope or jumping jacks
4 Sets 10-15 Russian Twists
4 Sets 15-20 1 leg Squats each side
4 Sets 10-20 Push ups
4 Sets 1-2 Min Plank

Sample Day 10

0:50:00
56.7TSS

Stretch warm up
4 sets 10-20 push ups
4 Sets 20-25 leg Lifts
4 Sets 10-15 Russian Twists
4 Sets 15-20 1 leg Squats each side
4 Sets 10-20 Push ups
4 Sets 1-2 Min Plank

Sample Day 12

0:50:00
56.7TSS

Stretch warm up
4 sets 10-20 push ups
4 Sets 1-2 Min Plank
10-15 Turkish get ups each side
4 Sets 16-20 Lunges
4 Sets 10-20 Push ups
4 Sets 20-25 Jumping Jacks or Jump rope

Sample Day 15

0:50:00
56.7TSS

Stretch warm up
4 sets 20-25 push ups
4 Sets 1-2 min Plank
10-15 Turkish get ups each side (weighted)
4 Sets 16-20 Lunges
4 Sets 20-25 Push ups
4 Sets 30-40 Jump Rope or Jumping Jacks

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