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Stronger After 50 - 1. End of Season Unwind

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Stronger After 50 - 1. End of Season Unwind

Author

Stronger After 50

All plans by this Coach
5 (8)

Length

4 Weeks

Plan Description

End Of Season Unwind

This 4 week program is designed to help riders over the age of 50, to begin to roll back and unwind the negative changes that happen to your body through the longer rides of the summer season.

Taking a progressive approach, this 2-3 day a week program helps you to open up your body and prepare it for the upcoming fall and winter season. Using breath work, mobility, and exercises to help your muscles learn or remember how to move more effectively and efficiently off the bike, helping you to feel, look, and move better.


This is the 1st part in the 6-part program




The Stronger After 50 System is built specifically for cyclists and triathletes who are over the age of 50, looking for a smarter way to strength train that also offers far more benefits than just more weight on the bar:

-Improved posture
-Better mobility
-Decrease or stop back pain
-Improved power output on your bike and run
-Use breathing to improve performance & recovery
-Learn how to create athletic core strength that applies directly to your bike and run
-Unlock tight muscles and cranky hips
-Decrease neck and upper back pain on the bike

And more.


What's different about the Stronger After 50 System?


You're not buying a single 8-12 week strength program and trying to figure out what the next step is, or how to move forward. The Stronger After 50 System is built in easy to follow stages that take you through the entire year:

1. End of season (4 weeks)
2. Early base (8 weeks)
3. Mid base (12 weeks)
4. Late base (12 weeks)
5. Early season (8 weeks)
6. Peak season (8 weeks)

Beginning with the end of the season to "unwind" the common hot spots and trouble areas from long miles in the saddle and running mileage, you set the stage for a great year by unlocking tightness, begin to build better breathing patterns, and improve your posture.

Each program segment builds on the movement, athletic core strength, and breathing skills that you learn in the previous stages, allowing you to easily track and see your own progress throughout each training year.


3 year-long programs so that you can progress seamlessly

Lifting heavy stuff is fun, and at a certain point is necessary, however HOW you move has a far bigger impact on whether or not you see performance gains or not. This is why the Stronger After 50 System starts at the beginning, where you have a lot of gains to be made: learning how to move your own body with a little extra resistance through bands.

From there the programs will progress to using bands and kettlebells for those who are already moving well and are ready for a little more load.

Lastly, the program moves to barbells, dumbbells and kettlebell, for the last progression, which allows more load to be applied to the layers of high quality movement you've worked so hard to build.


***Includes downloadable PDF with tips to help make your strength and in-sport training more effective***

If you’d like to learn more about the changes needed to be made in your strength training for those over the age of 50, the HVTraining Stronger After 50 Course. This educational course was built for both endurance athletes and their coaches, to help them easily learn and understand the unique demands of masters athletes 50+ to get stronger, and stay healthy & resilient.

The Stronger After 50 Course can be found at https://strength-training-for-cyclist-certification.mykajabi.com/stronger-after-50

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:43:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Strength
01:43:00 00:45:00

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.
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  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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