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12 Week Home Bands and Kettlebell Program

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12 Week Home Bands and Kettlebell Program


Menachem Brodie, CSCS

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12 Weeks

Plan Description

Human Vortex Training Menachem BrodieDesigned by exercise scientist, coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 15+ years. Author of the top-selling book on strength training for cyclists "Strength Training for Cycling Performance", Coach Brodie helps you make sure that the strength gains you earn carry over to where it counts: out on the bike, or out on course!

The HVTraining 12-Week Home Bands and Kettlebell Program is designed for cyclists & triathletes who want a strength training program that will help them:

-Improve in-sport strength

-Improve Stability

-Improve Balance

-Improve function

In this intermediate level strength program, each week has a unique "Weekly Focus" video, which gives specific instructions for that weeks movements, which builds on the previous weeks, to bring your balance, coordination, and ability to produce strength further along.

Over the 12 weeks you will move through 3 different strength training periods: 1. Anatomical Adaptation 2. Hypertrophy for cycling & triathlon specific strength 3. Conversion to sport/ power

Each strength training week has 2 workouts (35-45min each) and an optional, but highly recommended 3rd "Movement day". The movement day is built to help you improve your function and performance by hitting high-value areas for cyclists & triathletes, including:

-Mid Back

-Hips & Posterior Chain

-And core

Through a specially designed session built to help you progressively open up tight spots, fire up neglected muscles, and improve your breathing.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:20:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
01:20:00 00:30:00

Training Load By Week

Menachem Brodie, NSCA-CSCS, McGill Method Certified Practitioner

Human Vortex Training

I help 40+ year old cyclists & triathletes get stronger & feel better than they did at 20

  • Leading Strength Coach for Cyclists & Triathletes
  • World's only McGill Method Certified Cycling & Triathlon Coach

I've helped age-group cyclists and triathletes from beginners to seasoned veterans, just like you, to get stronger in their sport of cycling or triathlon, improve mobility, flexibility, balance, and power, to live a pain-free active life that they love & can do until they decide to stop.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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