Functional Strength/Core 8 Weeks (No Cycling)

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

3 Strength

Plan Specs

fitness beginner intermediate advanced masters strength

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Summary



YOUR SHORTCUT TO FAST Peaks Coaching Group

Functional Strength/Core 8 Weeks (No Cycling) is a 12 week plan designed for the Cyclist or Triathlete who can train 3 days per week.

This plan is the prerequisite to Base/Foundation Functional Strength Weight Training 12 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.

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Back to Plan Details

Sample Day 1

Power Cycle Workout 1

WARM-UP
• 5 Minute cardio exercise (treadmill, stationary bike, trainer, fast walking…)
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THE STRENGTH WORKOUT
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each “focus.”
With each exercise, perform 2-3 sets of 8-20repetitions
-----
1. Walking Lunges 3 x 10
2. Bulgarian Squat 2 x 8
3. Pull Up 2 x 10
4. Push Up 2 x 15
5. Plank 4 x 45 Seconds
6. Physio Ball Back Extensions 2 x 10
7. Dumbbell (Kettlebell) Squat 2 x 10
------
8. Platform Depth Jumps 1 x 8
9. Long Jumps 1 x 8
10. Barrier Lateral Jumps 1 x 8
11. Dumbbell/Kettle Bell High Swing 2 x 8
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Cool Down: 5 minutes cardio

Sample Day 1

8 Week Functional Strength Transition Plan

WHY FUNCTIONAL STRENGTH FOR CYCLISTS?

In the traditional definition, functional strength training is the practice of motion against resistance, with an objective of improving a participant's ability to perform a specific athletic activity through your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction.

To further understand, functional strength training is a range of total-body activities that build strength, balance and coordination for general fitness, and improve your ability to perform general, day-to-day activities.

Although functional strength training commonly is perceived as a form of core training, core training could be considered a subset of functional strength training.

As cyclists and triathletes, we get stuck in a “box” of doing the same motions over and over again. We are no longer spontaneously stimulated by our training to improve our functional strength.

The movements of functional training requires you to coordinate balance and control, in addition to timing the muscle contractions forces you out of your box and focuses on rebuilding muscular imbalance developed in cycling specific workouts. The major adjustment the body must make in order to improve functional performance includes coordination, range of motion, type of contraction, and speed of movement. Traditional strength training is not as effective to improve these things as much as functional training is.
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OUR PROGRAM

The Peaks Coaching Group Transition Functional Strength Program focuses on rebuilding the body functional movements, repairing imbalances and preparing use for more strength resistance and cardiorespiratory work in the winter.
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PROGRAM INSTRUCTIONS:

Your coach has loaded two (2) to four (4) workouts per week. Attached to this introduction and each workout is a workout index featuring links to instructions and videos for each workout. Please review in advance of each workout of if you have questions.

Sample Day 3

Power Cycle Workout 2

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 2-3 sets of 8-20 repetitions
-----
1. Dumbbell / Kettlebell Squat 2 x 10
2. Jack Knife on a Ball 2 x 10
3. Dips 3 x 10
4. Pull Ups 2 x 10
5. Ball Roll Out 2 x 20
6. Regular Superman 2 x 20
-----
7. Depth Jumps Vertical 1 x 8
8. Hurdle Jumps 1 x 8
9. Box Shuffle 1 x 8
10. Single Leg Chop 2 x 10
-----
Cool Down: 5 Min Cardio

Sample Day 5

Power Cycle Workout 3

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 2-3 sets of 8-20 repetitions
-----
Functional:
1. Step ups 2 x 10
2. Side Bridge Hip Abduction 2 x 10
3. Bent Over Row 2 x 10 each Arm
4. Dumbbell Chest Press 3 x 8
5. Planks 4 x 45 seconds
6. Rear Inclines 3 x 30 Seconds
-----
Plyo:
7. Staircase Jump 1 x 10
8. Vertical Jumps 1 x 8
9. Lateral Bound 1 x 8
10. Plank Shuffle 1 x 20
-----
Cool Down: 5 Min Cardio

Sample Day 7

Power Cycle Workout 4

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 2-3 sets of 8-20 repetitions
-----
1. Walking Lunges 3 x 10
2. Bulgarian Squat 2 x 10
3. Pull Up 2 x 12
4. Push Up 2 x 15
5. Plank 4 x 45 Seconds (Go longer if can)
6. Physio Ball Back Extensions 2 x 12
7. Dumbbell (Kettlebell) Squat 2 x 12
------
8. Platform Depth Jumps 2 x 6
9. Long Jumps 2 x 6
10. Barrier Lateral Jumps 2 x 6
11. Dumbbell/Kettle Bell High Swing 2 x 10
-----
Cool Down: 5 Min Cardio

Sample Day 9

Power Cycle Workout 5

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 2-3 sets of 8-20 repetitions
-----
Functional:
1. Dumbbell / Kettlebell Squat 2 x 12
2. Jack Knife on a Ball 2 x 12
3. Dips 3 x 12
4. Pull Ups 2 x 12
5. Ball Roll Out 2 x 20
6. Regular Superman 2 x 20
-----
Plyo:
7. Depth Jumps Vertical 2 x 6
8. Hurdle Jumps 2 x 6
9. Box Shuffle 2 x 6
10. Single Leg Chop 2 x 12
-----
Cool Down: 5 Min Cardio

Sample Day 11

Power Cycle Workout 6

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 2-3 sets of 8-20 repetitions
-----
Functional:
1. Step ups 2 x 12
2. Side Bridge Hip Abduction 2 x 12
3. Bent Over Row 2 x 12 each Arm
4. Dumbbell Chest Press 3 x 10
5. Planks 4 x 45 seconds (go longer if can)
6. Rear Inclines 3 x 40 Seconds
-----
Plyo:
7. Staircase Jump 2 x 8
8. Vertical Jumps 2 x 8
9. Lateral Bound 2 x 8
10. Plank Shuffle 2 x 20
-----
Cool Down: 5 Min Cardio

Functional Strength/Core 8 Weeks (No Cycling)

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