12 Month Time Crunched Strength Training Program
Threshold Endurance SportsAll plans by this Coach
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Core strength plays a large role in reducing fatigue in long events along with preventing injuries. This plan was specifically developed for cyclists on a tight schedule with only 2-3 days a week to dedicate to strength training, but can be used by many multisport athletes as well. This plan contains an 11 week strengthening phase (best done in your off season) followed by a 9 month maintenance program. These workouts will come in building phases much like a training cycle with each phase building on the previous phase. Repetitions, sets, duration, and weight will increase as you go through the phases. You can expect 2 workouts a week initially that take roughly 30-45 minutes to complete and at the height of the program, 3 workouts a week with workouts taking you up to 45 minutes to 1 hour to complete (depending on your speed), but this phase will not last as long as the others. We set this plan up so that it can be done from home using a simple stability ball and dumbbells. When choosing a stability ball, it is important to get the right size. If you can sit on the stability ball with your knees bent at a 90 degree angle, then that is the right size for you. When choosing which weight to start with, we suggest starting off with a conservative weight when selecting your dumbbells. You can always raise the weight a few pounds the next week if you don't experience any soreness following a few workouts, but if you injure yourself from lifting too heavy a weight, you'll have to put a hold on the strength training program all together.
For questions on this plan, contact a TES Coach at firstname.lastname@example.org. TES training plans are currently developed/maintained by Jason Short and Shawn Hodges.
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Training Plan Sample Week
Average Weekly Breakdown
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