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Strength builder program


Dewald Van Rooyen

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12 Weeks

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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.

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

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