Base/Foundation Functional Strength Weight Training 12 Weeks (No Cycling)



YOUR SHORTCUT TO FAST Peaks Coaching Group

Base/Foundation Functional Strength Weight Training 12 Weeks (No Cycling) is a 12 week plan designed for the Cyclist or Triathlete who can train 3 to 4 days per week.

Prerequisites: Functional Strength/Core 8 Weeks (No Cycling)

Functional strength training is a range of total-body activities that build strength, balance and coordination for general fitness. A host of training methodologies will be employed in this training plan, strength training, core conditioning, balance training and plyometrics for explosive power. These are often things that are overlooked by many cyclists.

In order to perform at your best and reduce the risk of injury, one needs to do more than just train on the bike.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

See all of our Training Plans

Still have questions? E-mail Hunter Allen




PCG image




Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

Pre-Built Training Plans • Custom Training Plans • Shop the PCG Store •


Sample Day 1
Endurance/Adaptation: Workout 1 (ST)

WARM-UP
• 5 minute cardio exercise (treadmill, stationary bike, trainer, fast walking...)
-----
THE STRENGTH WORKOUT
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each "focus".
With each exercise, perform 3 sets of 20 repetitions
-----
Strength
1. Bench Press: 3 x 20
2. Lateral Pull Down: 3 x 20
3. Seated Row: 3 x 20
4. Tri Pulldown: 3 x 20
5. Bicep Curl: 3 x 20
6. Leg Press: 3 x 20
7. Leg Extension: 3 x 20
8. Leg Curl: 3 x 20
9. Calf Raise: 3 x 20
10. Back Extension: 3 x 20
11. Ab Curl: 3 x 20
12. Leg Tucked Rotation: 3 x 20
-----
COOL DOWN
• 5 minute cardio exercise

Sample Day 1
12 Week Functional & Strength Plan

WHY STRENGTH TRAINING FOR CYCLISTS?

Strength Training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles.

Strength Training is a term that describes all exercises that are devoted to increasing your physical strength. While doing aerobic workouts, it is important to incorporate strength training as well to have overall health and fitness. When participating in a strength training program you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Strength training also brings many other benefits, such as boosting your stamina to reducing your risk of injury, etc.

There are different types of strength training that you will see throughout the Winter Strength Training Program: body weight, which you would need little to no equipment for, resistance tubing, free weights, such as barbells or dumbbells, and weight machines, which you will see in mainly in gyms but you can purchase for your home as well.

As cyclists, the focus is on getting on the bike and riding and getting in training time there, but often times strength training is overlooked in the winter when time on the bike is more limited. The winter is the perfect time to get in your strength training. Along with benefits listed above, as a cyclist you want to keep your legs strong, so that when spring comes around and training kicks up, you are ready to go. It is also imperative to strengthen your upper body. You want to be able to lift the bike, for cyclocross for example, without any issues; along with you want to ensure that those muscle groups that get overlooked while in season are getting in work. In order to have overall great fitness, you cannot neglect any muscle groups, including your upper body.
-----
WHY CORE/BALANCE AND PLYOMETRICS?

CORE TRAINING
The Core actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.

BALANCE TRAINING
Balance is the ability to maintain the center of gravity of a body within the base of support with minimal postural sway. When exercising the ability to balance, one is said to be balancing. Balancing requires concurrent processing of inputs from multiple senses, including equilibrioception (from the vestibular system), vision, and perception of pressure and proprioception (from the somatosensory system), while the motor system simultaneously controls muscle actions. The senses must detect changes of body position with respect to the base, regardless of whether the body moves or the base moves.

PLYOMETRICS TRAINING
Plyometrics is a type of exercise that involves rapid stretching and contracting of muscles, through movements such as jumping and rebounding, to increase muscle power. During a plyometrics exercise, you reach maximum force in the shortest possible time. To get specific, a plyometric exercise consists of two major actions: an eccentric (lengthening) action and a concentric (shortening) movement. What takes place is the muscle is loaded with an eccentric action which is followed immediately by the concentric action.
-----
PROGRAM INSTRUCTIONS:

This program should be started and completed AFTER the "Transition: Functional Strength 8 Weeks" Program.

Your coach has loaded three (3) to four (4) workouts per week. Attached to this introduction and each workout is a workout index featuring links to instructions for each workout. Please review in advance of each workout of if you have questions.

Sample Day 2
Endurance/Adaptation: Workout 2 (ST)

WARM-UP
• 5 minute cardio exercise (treadmill, stationary bike, trainer, fast walking...)
-----
THE STRENGTH WORKOUT
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each "focus".
With each exercise, perform 3 sets of 20 repetitions
-----
Strength
1. Bench Press: 3 x 20
2. Lateral Pull Down: 3 x 20
3. Seated Row: 3 x 20
4. Tri Pulldown: 3 x 20
5. Bicep Curl: 3 x 20
6. Leg Press: 3 x 20
7. Leg Extension: 3 x 20
8. Leg Curl: 3 x 20
9. Calf Raise: 3 x 20
10. Back Extension: 3 x 20
11. Ab Curl: 3 x 20
12. Leg Tucked Rotation: 3 x 20
-----
COOL DOWN
• 5 minute cardio exercise

Sample Day 3
Endurance/Adaptation: Workout 3 (ST)

WARM-UP
• 5 minute cardio exercise (treadmill, stationary bike, trainer, fast walking...)
-----
THE STRENGTH WORKOUT
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each "focus".
With each exercise, perform 3 sets of20 repetitions
-----
Strength
1. Bench Press: 3 x 20
2. Lateral Pull Down: 3 x 20
3. Seated Row: 3 x 20
4. Tri Pulldown: 3 x 20
5. Bicep Curl: 3 x 20
6. Leg Press: 3 x 20
7. Leg Extension: 3 x 20
8. Leg Curl: 3 x 20
9. Calf Raise: 3 x 20
10. Back Extension: 3 x 20
11. Ab Curl: 3 x 20
12. Leg Tucked Rotation: 3 x 20
-----
COOL DOWN
• 5 minute cardio exercise

Sample Day 8
Endurance: Workout 4 (ST)

WARM-UP
• 5 minute cardio exercise (treadmill, stationary bike, trainer, fast walking...)
-----
THE STRENGTH WORKOUT
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each "focus".
With each exercise, perform 3 sets of 15-20 repetitions
-----
Strength
1. Bench Press: 3 x 15-20
2. Lateral Pull Down: 3 x 15-20
3. Seated Row: 3 x 15-20
4. Tri Pulldown: 3 x 15-20
5. Bicep Curl: 3 x 15-20
6. Leg Press: 3 x 15-20
7. Leg Extension: 3 x 15-20
8. Leg Curl: 3 x 15-20
9. Calf Raise: 3 x 15-20
10. Back Extension: 3 x 15-20
11. Ab Curl: 3 x 15-20
12. Leg Tucked Rotation: 3 x 15-20
-----
COOL DOWN
• 5 minute cardio exercise

Sample Day 9
Endurance: Workout 5 (CBP)

WARM-UP
• 5 minute cardio exercise (treadmill, stationary bike, trainer, fast walking...)
-----
Core/Balance & Plyo (CBP)
1. Slow Side Kick: x 4 each side
2. Bulgarian Squat: 2 x 8
3. Knee Balance: for a total balance time of two minutes – no matter how many attempts it takes
4. Ball Row: 2 x 8
5. Two Point Push Up: 2 x 3
6. Turkish Get Ups: x 5 each side
7. Split Squat Jumps: 3 x 12
8. Lateral Box Push Off: 3 x 20 (count 1 per leg)
9. Lateral Jumps: 3 x 12
-----
COOL DOWN
• 5 minute cardio exercise

Sample Day 10
Endurance: Workout 6 (ST)

WARM-UP
• 5 minute cardio exercise (treadmill, stationary bike, trainer, fast walking...)
-----
THE STRENGTH WORKOUT
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each "focus".
With each exercise, perform 3 sets of 15-20 repetitions
-----
Strength
1. Bench Press: 3 x 15-20
2. Lateral Pull Down: 3 x 15-20
3. Seated Row: 3 x 15-20
4. Tri Pulldown: 3 x 15-20
5. Bicep Curl: 3 x 15-20
6. Leg Press: 3 x 15-20
7. Leg Extension: 3 x 15-20
8. Leg Curl: 3 x 15-20
9. Calf Raise: 3 x 15-20
10. Back Extension: 3 x 15-20
11. Ab Curl: 3 x 15-20
12. Leg Tucked Rotation: 3 x 15-20
-----
COOL DOWN
• 5 minute cardio exercise