12 Month Time Crunched Strength Training Program

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 Jason at Jason@thresholdendurance.com *Notes: -If you have a premium account, you can move the days in this plan around in your calendar to fit with your other obligations. -Scroll to the bottom of the plan summary to download the workout guide.

Sample Day 1
PB Prep Phase week1

Rests between sets: 30-60 seconds Workouts per week: 3 (minimum 48hrs rest in between) Total workout time: approximately 30 minutes Speed of exercise: Each repetition should last about 6 seconds, 3 seconds on the load motion, hold for 1 second, 2 seconds on the release motion. All movements should be slow & controlled.

Sample Day 1
Plan Details

Download the plan details pdf by clicking on the paperclip towards the upper right hand corner of this window.

Sample Day 3
PB Prep Phase week1

Rests between sets: 30-60 seconds Workouts per week: 3 (minimum 48hrs rest in between) Total workout time: approximately 30 minutes Speed of exercise: Each repetition should last about 6 seconds, 3 seconds on the load motion, hold for 1 second, 2 seconds on the release motion. All movements should be slow & controlled.

Sample Day 8
PB Prep Phase week2

Rests between sets: 30-60 seconds Workouts per week: 3 (minimum 48hrs rest in between) Total workout time: approximately 30 minutes Speed of exercise: Each repetition should last about 6 seconds, 3 seconds on the load motion, hold for 1 second, 2 seconds on the release motion. All movements should be slow & controlled.

Sample Day 10
PB Prep Phase week2

Rests between sets: 30-60 seconds Workouts per week: 3 (minimum 48hrs rest in between) Total workout time: approximately 30 minutes Speed of exercise: Each repetition should last about 6 seconds, 3 seconds on the load motion, hold for 1 second, 2 seconds on the release motion. All movements should be slow & controlled.

Sample Day 15
PB Prep Phase week3

Rests between sets: 30-60 seconds Workouts per week: 3 (minimum 48hrs rest in between) Total workout time: approximately 30 minutes Speed of exercise: Each repetition should last about 6 seconds, 3 seconds on the load motion, hold for 1 second, 2 seconds on the release motion. All movements should be slow & controlled.

Sample Day 17
PB Prep Phase week3

Rests between sets: 30-60 seconds Workouts per week: 3 (minimum 48hrs rest in between) Total workout time: approximately 30 minutes Speed of exercise: Each repetition should last about 6 seconds, 3 seconds on the load motion, hold for 1 second, 2 seconds on the release motion. All movements should be slow & controlled.

T.E.S.
|
Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
Read more about us on our site: www.thresholdendurance.com