Pav Bryan - The Ultimate Core Strength & Flexibility Training Plan - Home Based (No Gym Needed!)

Average Weekly Training Hours 01:00
Training Load By Week
Average Weekly Training Hours 01:00
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/

Core strength is one of the forgotten factors in cycling. Your strength, balance and power come from your bodies ability to remain in a position it is not used to for long durations. If you feel like you suffer long hours in the saddle, you struggle to produce high amounts of power or you notice imbalances in daily life then this plan is for you!

"I genuinely believe this is the only core plan you'll ever need!" - Pav Bryan

We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email info@directpowercoaching.com and we will respond within 48 hours.

This is a complimentary plan to be added to your existent training regime.

Sample Day 1
0:30:00
Pav Bryan Core & Flexibility Program

The Goal of this Session: is to develop good core strength & flexibility

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) Bulgarian Split Squat- 3 sets x20 reps each leg
b) In and Outs – 3 sets x15 reps
c) Knee get ups – 5 sets x8 reps Hold onto something at the side to help to begin with
d) Tabata Plank hold


Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Sample Day 4
0:30:00
Pav Bryan Core & Flexibility Program

The Goal of this Session: is to develop good core strength & flexibility

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) Pistols – 4 sets x10 reps (alternating legs) Hold on to something if need be to begin with to help with balance.
b) L-sit – 4x max effort for time, use two chairs, just be careful on a slippy floor
c) 3 rounds:
Air Squat x 20 reps
Sit up x 15 reps, add kettlebell or dumbbell to chest if you want to progress quicker
Jumping Lunges x 12 reps
Russian twist x 20 reps can use dumbbell or kettlebell if you have one to progress in intensity
Burpee x 10 Reps
Rest 2 minutes between rounds

Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Sample Day 8
0:30:00
Pav Bryan Core & Flexibility Program

The Goal of this Session: is to develop good core strength & flexibility

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) Lateral Lunges – 3 sets x20 reps
b) Tabata Mountain Climbers, choose variation, can mix it up
c) Lying Wipers – 3 sets x14 reps, slow and steady
d) Tabata Frozen V-Sit, choose your intensity and progress as you can
e) Single leg hip thrusters – 3 sets 10 reps each leg

Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Sample Day 11
0:30:00
Pav Bryan Core & Flexibility Program

The Goal of this Session: is to develop good core strength & flexibility

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) Single leg stiff leg deadlift – 3 sets x20 reps alternating legs with each rep, hold kettlebell or dumbbell to progress quicker
b) Leg Raises – 4 sets x12reps – try to go slow
c) 4 rounds for time:
Burpee x 12
Sit up x12, hold kettlebell or dumbbell to progress quicker
Air Squat x 15
Russian Twist x 20, hold kettlebell or dumbbell to progress quicker

Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Sample Day 15
0:30:00
Pav Bryan Core & Flexibility Program

The Goal of this Session: is to develop good core strength & flexibility

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) Drop squats – 3 sets x 10 reps
b) Dragon Fly – 5 sets of 1 rep as slow as possible
c) Tabata Mountain Climbers, choose variation, can be
d) Tabata Plank
e) Hamstrings single leg thrusters – 3 sets x10 reps each leg

Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Sample Day 18
0:30:00
Pav Bryan Core & Flexibility Program

The Goal of this Session: is to develop good core strength & flexibility

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) L-sit – 4 sets for max time
b) Single leg stiff leg deadlift – 3 sets x10 reps each leg
c) 10-9-8-7-6-5-4-3-2-1 Ladder:
Burpee
Sit Up
Lunge

Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Sample Day 22
0:30:00
Pav Bryan Core & Flexibility Program - Testing

The Goal of this Session: is to develop good core strength & flexibility

Week 4- test week, take notes of your scores, you will repeat them at week 8 and 12

WU consisting of 10 of the following: Sit-ups, Squats, Push-ups & Lunges

a) Max effort burpees in 5 minutes
b) Frozen V-Sit – 3 sets with 30seconds rest between. Score is total time in V-Sit without rest.
c) As many rounds as possible in 12 minutes of:
Pistols x10 -alternate legs with each repetition
Russian twist x20
Jumping Lunges x20 (do 10 reps for each leg)

Tabata = 8 rounds of 20 seconds maximum effort work, 10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

CD by stretching at the end

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.