12 Week Home Bands and Kettlebell Program
Menachem Brodie, CSCSAll plans by this Coach
Designed 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!
-Improve in-sport strength
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:
-Hips & Posterior Chain
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
- 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.
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.Still have questions about this plan?