Strength Training (26 Weeks) Cyclist $130.00-Adam Fivehouse USA Cycling L2

Average Weekly Training Hours 03:16
Training Load By Week
Average Weekly Training Hours 03:16
Training Load By Week

Strength Training (26 Weeks) Cyclist-Adam Fivehouse USA Cycling L2 This plan is periodized to prepare cyclists for late spring to summer events with a start in January. -Want to improve your cycling? Time to hit the weights, take a look at Optimize Endurance Services Strength Training Plan for Cyclists. Find the health and strength improvements with a 26 week plan. Best started in the early months of the year (January-February) to be on the proper cycle for late spring and summer events. Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if the workouts are moved careful consideration should be done to keep the design in order). Each workout should take around an hour to complete and will work well with a cycling training program. This complete plan provided through TrainingPeaks has available media to view for proper form and printable workout sheet to use for tracking progress. Also included, is a complete core workout with picture diagrams for assistance in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed Description Document that contains all the workouts or get each workout as an attachment on each day after purchase.) This plan can be used as a TrainingPeaks Basic or Premium Account user.

Sample Day 1
1:00:00
ST (Ta) Transition Phase Workout a 2setsx15reps week 1

Transition phase lasts 1 week and consists of higher rep/lower weight lifting. Helps give the body rest from a completion of a season or prepares the body for the start of strength training.

Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting:30sec rest)

Sample Day 3
1:00:00
ST (Ta) Transition Phase Workout a 2setsx15reps week 1

Transition phase lasts 1 week and consists of higher rep/lower weight lifting. Helps give the body rest from a completion of a season or prepares the body for the start of strength training.

Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting:30sec rest)

Sample Day 5
1:00:00
Core/Arm/Leg maintenance program for runners and cyclists

Follow the directions provided in the attached PDF file-Core/Arm/Leg maintenance program. I suggest printing it out for future reference as it won't be attached to every workout.

It has the description of warm-up and sets/reps to complete as well as progressions to harder positions. Takes about 45-60 minutes to complete.

Sample Day 8
1:00:00
ST (Hb1) Hypertrophy Phase 1 Workout b 2setsx12reps weeks 2-5

Hypertrophy phase 1 lasts 2-5 weeks and consists of moderate rep/moderate weight lifting. Helps give the body increase in lean mass (build muscle)and address areas of weakness. Phase 1 of 2 will consist more of a slight increase over the transistion phase and phase 2 will be more preparation for the Strength Phase to come. **Please note that each phase has two different workout routines.**

Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting:60sec rest)

Sample Day 10
1:00:00
ST (Hc1) Hypertrophy Phase 1 Workout c 2setsx15reps weeks2-5

Hypertrophy phase 1 lasts 2-5 weeks and consists of moderate rep/moderate weight lifting. Helps give the body increase in lean mass (build muscle)and address areas of weakness. Phase 1 of 2 will consist more of a slight increase over the transistion phase and phase 2 will be more preparation for the Strength Phase to come. **Please note that each phase has two different workout routines.**

Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting:60sec rest)

Sample Day 12
1:00:00
Core/Arm/Leg maintenance program for runners and cyclists

Follow the directions provided in the attached PDF file-Core/Arm/Leg maintenance program. I suggest printing it out for future reference as it won't be attached to every workout.

It has the description of warm-up and sets/reps to complete as well as progressions to harder positions. Takes about 45-60 minutes to complete.

Sample Day 15
1:00:00
ST (Hb1) Hypertrophy Phase 1 Workout b 2setsx12reps weeks 2-5

Hypertrophy phase 1 lasts 2-5 weeks and consists of moderate rep/moderate weight lifting. Helps give the body increase in lean mass (build muscle)and address areas of weakness. Phase 1 of 2 will consist more of a slight increase over the transistion phase and phase 2 will be more preparation for the Strength Phase to come. **Please note that each phase has two different workout routines.**

Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting:60sec rest)