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Strength builder program


Dewald Van Rooyen

All plans by this Coach


12 Weeks

Plan Description

This program has you exercising 3 times a week and makes use of a daly undulating periodisation model and progressive overload to make sure you get stronger as the weeks go by. This program is best for athletes who want to build there strength in the off season or anyone looking to get stronger and/or more toned.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
—— ——
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——
Day Off
—— ——

Dewald Van Rooyen

The Cyclists Network

I am a qualified Biokineticist in South Africa. The slogan for Biokinetics is "Exercise is Medicine". This is how I live my life, training and cycling regularly. I have 8 years of experience in my field and ranges from injury rehabilitation to high performance coaching and developing training plans. I have a special interest in cycling and spend a lot of hours reading and increasing my knowledge on the Physiology of Cycling. I offer online coaching and training plan design around your needs

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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