Strength Resistance Training Program - 12 Week Plan

12-Week Strength Resistance Training Plan


written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

Plan overview
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. Because we cyclists are so focused on getting our training time on the bike, we can easily overlook strength training in the winter when time on the bike is more limited, but winter is in fact the perfect time to get in our strength training. Along with the benefits listed below, we cyclists want to keep our legs strong so we’re ready to go when spring comes around and training kicks up. It’s also imperative to strengthen our upper body, as we want to be able to lift a bike (in a cyclocross race, for example) without any issues, and we want to ensure that the muscle groups that get overlooked in season are getting worked. In order to maintain overall great fitness, we cannot neglect any muscle groups, including our upper body.

Strength training is a term that describes all exercises devoted to increasing your physical strength. While doing aerobic workouts, it is important to incorporate strength training as well to maintain overall health and fitness. Among many other benefits, a strength training program enables you to reduce your body fat, increase your lean muscle mass, and burn calories more efficiently, as well as boost your stamina to reduce your risk of injury.

You’ll see several different types of strength throughout this program: body weight (for which you’ll need little to no equipment), resistance tubing, free weights such as barbells or dumbbells, and weight machines (you’ll see these mainly in gyms, though you can purchase them for your home, as well).

More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.

Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

Sample Day 1
Muscular Endurance: Workout 1 (SW)

WARM UP
5 minutes of cardio exercise (treadmill, stairs, stationary bike, trainer, fast walking, etc.)
-----
THE STRENGTH WORKOUT
Week 1
Phase: Muscular Endurance
Intensity: Low
Effort: 60%
Reps: 15- 20
Sets: 3
-----
Strength
1. Bench Press
2. Lateral Pull Down
3. Seated Row
4. Tricep Pulldown
5. Bicep Curl
6. Leg Press
7. Leg Extension
8. Leg Curl
9. Calf Raise
10. Back Extension
11. Ab Curl
12. Legs Tucked Rotation
-----
COOL DOWN
5 minutes of cardio exercise

Sample Day 1
Download the eBook and tracking sheet

In addition to the workouts loaded to your calendar, you can also download the entire program spreadsheet and print it out (3 pages) and an accompanying eBook that explains the program, describes the workouts prescribed, and provides alternate workouts you can use.

Sample Day 3
Core Balance Plyometric: Workout 2 (CBP)

WARM-UP
5 minutes cardio exercise (treadmill, stationary bike, stairs, trainer, fast walking, etc.)
-----
CORE/BALANCE & PLYO (CBP) Workout
Week 1
1. Slow Side Kick: 4 x each side
2. Bulgarian Split Squat: 2 x 8
3. Knee Balance: 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 8
6. Turkish Get-Up: 5 x each side
7. Split Squat Jump: 3 x 12
8. Lateral Box Push-Off: 3 x 20 (count 1 per leg)
9. Lateral Hurdle Jump: 3 x 12
-----
COOL DOWN
5 minutes cardio exercise

Sample Day 5
Muscular Endurance: Workout 3 (SW)

WARM UP
5 minutes of cardio exercise (treadmill, stairs, stationary bike, trainer, fast walking, etc.)
-----
THE STRENGTH WORKOUT
Week 1
Phase: Muscular Endurance
Intensity: Low
Effort: 60%
Reps: 15- 20
Sets: 3
-----
Strength
1. Bench Press
2. Lateral Pull Down
3. Seated Row
4. Tri Pulldown
5. Bicep Curl
6. Leg Press
7. Leg Extension
8. Leg Curl
9. Calf Raise
10. Back Extension
11. Ab Curl
12. Leg Tucked Rotation
-----
COOL DOWN
5 minutes of cardio exercise

Sample Day 8
Muscular Endurance: Workout 4 (SW)

WARM UP
5 minutes of cardio exercise (treadmill, stairs, stationary bike, trainer, fast walking, etc.)
-----
THE STRENGTH WORKOUT
Week 2
Phase: Muscular Endurance
Intensity: Low
Effort: 60%
Reps: 15-20
Sets: 3
-----
Strength
1. Bench Press
2. Lateral Pull Down
3. Seated Row
4. Tri Pulldown
5. Bicep Curl
6. Leg Press
7. Leg Extension
8. Leg Curl
9. Calf Raise
10. Back Extension
11. Ab Curl
12. Leg Tucked Rotation
-----
COOL DOWN
5 minutes of cardio exercise

Sample Day 10
Core Balance Plyometric: Workout 5 (CBP)

WARM-UP
5 minutes cardio exercise (treadmill, stationary bike, stairs, trainer, fast walking, etc.)
-----
CORE/BALANCE & PLYO (CBP) Workout
Week 2
1. Slow Side Kick: 4 x each side
2. Bulgarian Squat: 2 x 8
3. Knee Balance: 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 8
6. Turkish Get Up: 5 x each side
7. Split Squat Jump: 3 x 12
8. Lateral Box Push Off: 3 x 20 (count 1 per leg)
9. Lateral Jump: 3 x 12
-----
COOL DOWN
5 minutes cardio exercise

Sample Day 12
Muscular Endurance: Workout 6 (SW)

WARM UP
5 minutes of cardio exercise (treadmill, stairs, stationary bike, trainer, fast walking, etc.)
-----
THE STRENGTH WORKOUT
Week 2
Phase: Muscular Endurance
Intensity: Low
Effort: 70%
Reps: 15-20
Sets: 3
-----
Strength
1. Bench Press
2. Lateral Pull Down
3. Seated Row
4. Tri Pulldown
5. Bicep Curl
6. Leg Press
7. Leg Extension
8. Leg Curl
9. Calf Raise
10. Back Extension
11. Ab Curl
12. Leg Tucked Rotation
-----
COOL DOWN
5 minutes of cardio exercise

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.