KYLECOACHING • ATHLETES 70+ • BUILD PHASE
Build strength. Keep your sport.
Controlled full-body lifting with two planned recovery weeks.
8 weeks · 16 full-body workouts · 2 sessions/week50–70 minutes/session
Train with a clear purpose
- Build on your foundation. Repeat familiar full-body patterns.
- Know your next step. Strength Builder gives sets, reps and effort; notes explain execution.
- Progress when ready. One qualifying exposure earns the smallest increment, no greater than 5%.
Your eight-week progression
WEEKS 1–3 · LoadEstablish the first loading wave. No automatic increases.
WEEK 4 · RecoverFewer sets; 15–20% less external load.
WEEKS 5–7 · RebuildRebuild controlled work without a rebound increase.
WEEK 8 · RecoverTwo sets; 10–15% less load. Review readiness.
Is this your next block?
Athletes 70+ with Base or equivalent preparation, established lifting technique and stable balance. Joint comfort, recovery and sport quality must be satisfactory. Not a first introduction to lifting or rehabilitation.
Fit strength around your sport
A Monday, B Thursday; at least 72 hours apart. Allow 65 minutes/lift, 70 for the first B, and 50 in recovery Weeks 4 and 8. Includes preparation, both sides and full rests.
Other days stay unscheduled. Protect priority sport sessions; hold, reduce or postpone lifting when recovery or movement quality declines. Resume missed A/B sessions without stacking. No riding workouts, failure, grinding or maximum tests.
Equipment
Adjustable dumbbells; cable row and Pallof access; neutral-grip pulldown and chest-press equipment; stable incline push-up surface; low step with hand support; mat and clear carry space. Notes give supported alternatives.
Guidance at every step.Four-page guide, Start Here, eight weekly notes and Finish review. Video demonstrations where available; written exercise cues. Preview weeks above.
Chuck Kyle · Plan questions: chuck@kylecoaching.com or text 571-747-9022. Individual coaching sold separately.
Need preparation? Start with 4-Week Base (sold separately). After Build, use the Finish review to choose the next block; no Peak or Race plan is promised or included.
Serious goals. Real lives. Structured training that respects both.
KyleCoaching helps masters and time-constrained cyclists build endurance, raise FTP, develop race-specific power, and stay durable without treating recovery, work, and family as rounding errors.