*** NOTE THIS DOES NOT INCLUDE BIKE WORKOUTS ... ADD THIS TO YOUR CURRENT ROUTINE***
A Gym and free weights are used in this plan. Email for an adjusted plan.
2-3 days a week building through following phases:
1) body weight adaptation (3 weeks)
2) free-weight adaptation (3 weeks)
3) max strength - 3-4 weeks
4) max strength - 3-4 weeks
5) Max Strength - Endurance 3-4 weeks
6) Maintenence - 3+ weeks
Goals - Improved movement quality through ROM including tissue quality.
-> allow increased # of positions on bike to be used comfortably and powerfully
-> enhance bike position/efficiency
-> Reduce Injury (shoulder/hip strength / mobility)
-> address injury (mobility during sessions)
-> Build strength and resiliance for on bike and off bike challenges (hike-a-bike, crashes, kids jumping on you!)
Please feel free to email me firstname.lastname@example.org for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.
Thank you for checking out my plans!
(last update spring 2015)