Strength Training Phase 1: six weeks for Endurance Athletes: home training routine

Author

Drew Edsall

All plans by this Coach

Length

6 Weeks

Typical Week

4 Strength

Longest Workout

0:40 hrs

Plan Specs

strength

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Summary

This strength routine can be applied to any endurance athlete's training routine: CX, mountain bike, triathlete, runner or road.

The major focus is on developing and building the major muscle groups involved with the endurance sports movements. The program emphasizes multiple large muscle exercises that can be done all at the convenience of your home.

This routine is great to add to any routine.

Exercises are done on a Monday/Wednesday/Friday setup. Each routine is only 20-40 minutes. The workouts get progressively harder as you build into the schedule. This encourages your body to continually get stronger throughout the routine.

At the end of this training plan your core muscles will be stronger, and you will be able to transfer more power to the sport you are focusing on. In addition to this your body will be less likely to become injured in certain situations.

I recommend having a mat to perform these exercises on. It isn't required, but helpful. A few of the exercises can also be used with an exercise or "stablility ball". If you don't have one of these, you can use a bench, chair or small couch to do the exercises on.

A medicine ball is also helpful for some of the core work. If you don't have this, a gallon jug of water or weight can be substituted

90% of the exercises in this strength routine have media attached to them(videos) you can view/see before doing the exercise. If this doesn't provide you with enough information, try to youtube it or contact me at drew@endurancefactor.com for more details. I picked the most common exercises to keep it as simple as possible for you!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:41

Drew Edsall Mtbfitness.com

Mtbfitness

Mountain Bike Coaching and Training Plans. My name is Drew Edsall, I am a mountain bike head coach with Mtbfitness.com and also a former professional mountain biker. At Mtbfitness we work with all mountain bike athletes and specialize in mountain bike one on one coaching, and mountain bike specific training plans.

Back to Plan Details

Sample Day 1

0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 1

0:20:00
Cyclist Strength Routine: full body

First week of training: don't go overboard with trying to push it too hard today. Keep the weights moderate.

Sample Day 3

0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 5

0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 5

0:20:00
Cyclist Strength Routine: full body

First week of training: don't go overboard with trying to push it too hard today. Keep the weights moderate.

Sample Day 8

0:19:59
Core workout: week 2

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 8

0:20:00
Cyclist Strength Routine: full body

This week should be a step up from what you have done. Start to challenge yourself this week.

Strength Training Phase 1: six weeks for Endurance Athletes: home training routine

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