Strength Training Phase 2: six weeks for Endurance Athetes: home training routine

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:44

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

This program is best to do after the Phase 1 of the same program. Doing both programs back to back will set you up for solid strength and power increases!

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 50-60 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!

Sample Day 1
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 3
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 5
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 8
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 10
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 12
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 15
0:49:59
Strength Routine Build

This is the last week of a 3 week strength build. If you can do more reps, add some! Push this week!!!!!!

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Drew Edsall Mtbfitness.com
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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.