About this training plan
This training plan is created by Kasper Hartl Hansen, a certified personal trainer specialised in cycling. The purpose of the training program is to ensure the cyclists core/trunk strength, endurance and mobility, allowing for:
1 - increased stability and power transfer in the saddle
2 - increased control and endurance in the stabilising muscles
Note: Optimum's complete strength training program also includes this core training program.
The training program includes three weekly sessions of approx. 20 minutes duration and will take you through three phases; Anatomical Adaptation, Muscular Transition and Strength Maintenance before you are left with a clear understanding of how you can continue with this routine for the rest of the season, adapted to support your goals.
The program is based on years of experience, best practices and professional insight. Throughout the training program, you will strengthen the deep abdominal muscles, as well as the obliques on the sides of the torso, the hip flexors and the lower and middle back muscles. The exercises are moderately advanced, which is why we ease into the training load.
Worth noticing:
- Video instruction catalog is attached to the individual training file - The PDF document is clickable and leads to the presentation of the exercise in question.
- A weight (kettlebell or dumbbell) of between 8 and 16 kilos is needed for one of the exercises.
- An exercise/yoga mat is advisable.
- The core training can be done every day, regardless of what other training you have on the program, but it is advisable to allow a minimum of 48 hours of recovery between each of these sessions.
- E-mail support directly with the responsible coach for questions about the program: kh@optimumcoaching.dk
Made-to-fit
For a customisation of the plan to accommodate your specific needs, we offer our Made-to-Fit service. This includes a consultation and subsequent adjustment of the training plan. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan. Book your Made-to-Fit solution on: https://buy.stripe.com/7sI5mn9tB9Vsdvq5kr
More from Optimum Coaching
We offer a broad range of training plans for cyclists and runners. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website www.optimumcoaching.dk/en
Optimum Coaching is a trusted partner in the endurance community, offering 1-on-1 coaching, remote coaching, as well as generic training plans and semi-customised plans, to athletes on all levels, from beginner to world elite.
In all our undertakings, and no matter the clients athletic level, we aim to meet expectations by offering a professional coaching practice, based on dedication and passion.