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10 WK Cycling Strength & Injury Prevention, Mountain Bike, Road Racing, Xterra By Dr Jeff Banas
by Dr Jeff Banas 10 weeks $47.95
by Dr Jeff Banas 10 weeks $47.95
10 Week Cycling Specific Strength Training, Injury Prevention, Core, Strength Nutrition Protocols
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most cyclists do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for cycling. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for cycling.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid.
How to find, and use, your fat burning zone.
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most cyclists do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for cycling. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for cycling.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid.
How to find, and use, your fat burning zone.
10 Wk Strength & Injury Prevention Plan for runners 5K, 10K, Marathon by Dr Jeff Banas
by Dr Jeff Banas 10 weeks $47.95
by Dr Jeff Banas 10 weeks $47.95
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
10 WK Strength Training & Injury Prevention For Swimmers By Dr Jeff Banas
by Dr Jeff Banas 7 weeks $47.95
by Dr Jeff Banas 7 weeks $47.95
10 wk Swimming Specific Strength Training, Injury Prevention, Core, Strength Nutrition Protocols
Lack strength or power? Suffering from pain? Do you get injured easily?
Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most swimmers do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for swimmers. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for swimmers.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions.
How Poor Sleep can affect weight loss and performance.
What artificial sweeteners to avoid.
Testosterone enhancing supplement protocols.
How to find, and use, your fat burning zone.
Lack strength or power? Suffering from pain? Do you get injured easily?
Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most swimmers do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for swimmers. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for swimmers.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions.
How Poor Sleep can affect weight loss and performance.
What artificial sweeteners to avoid.
Testosterone enhancing supplement protocols.
How to find, and use, your fat burning zone.
12 Week Complete Off-Season Cycling & Strength Plan (8-12 hours/week for HR & Power + Gym)
by Jeb Stewart 13 weeks $149.95
by Jeb Stewart 13 weeks $149.95
This plan includes STRENGTH, FLEXIBILITY and BIKE TRANING!!!
It is geared towards Florida cyclists looking to build their on and off-bike fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program.
It also includes an on-bike fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts. Also includes a BONUS maintenance phase to continue after the initial 12 weeks in the gym to maintain the gains made this off-season.
It is geared towards Florida cyclists looking to build their on and off-bike fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program.
It also includes an on-bike fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts. Also includes a BONUS maintenance phase to continue after the initial 12 weeks in the gym to maintain the gains made this off-season.
12 Week Off-Season Strength Program for Cycling (w/ Bonus Maintenance Phase)
by Jeb Stewart 17 weeks $69.95
by Jeb Stewart 17 weeks $69.95
Correct imbalances, improve flexibility, muscular endurance, strength and power with this 3 month program. It will get you ready to race in 3 months and is perfect for the off-season. It comes with an additional 4 week maintenance phase to help you maintain the benefits you gain during the program and can be continued throughout your season. It has been designed specifically for cyclists and includes flexibility, core, stability, strength and power (plyometric) and maintenance exercises as photos, with training plans and workout cards. Designed to improve your cycling performance and prevent overuse injuries, this program will maximize the time you have available to spend in the gym and guarantees results. For all levels of cyclists, but primairly aimed at the serious enthusiast to competitive cyclist. For athletes with at least 1 year of weight training experience. All categories and disciplines.
This Plan is specific for cyclists. The goal is to improve your strength and force production in order to improve your power output.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
14 Week Strength Training And Injury Prevention For Triathletes by Dr Jeff Banas
by Dr Jeff Banas 15 weeks $57.95
by Dr Jeff Banas 15 weeks $57.95
14 Week Strength And Injury Prevention Program For The Triathlete.
Do you get injured easily?
Are you scrawny or small?
Do you have trouble moving heavy stuff?
Do you have trouble climbing hills?
-Strength training on Monday, Wednesdays and Fridays
- Swim specific strength on Mondays, bike specific strength on Wednesdays and Run specific strength on Fridays.
-Detailed videos and descriptions of all of the exercises.
-You will need to do strength training three times a week in order to achieve gains in your strength. HOWEVER, once you complete this program you will only need to do ONE STRENGTH SESSION A WEEK TO MANTAIN YOUR STRENGTH
-The training plan is broken done in 4 specific blocks.
3 weeks of Muscular Enhancement: 3-5 sets, 10-15 reps, 65-75% intensity, 30-60 seconds rest, or circuit with minimal rest.
3 weeks of Foundation Strength: 3-5 sets, 8-10 reps, 75-85% intensity, 60-90 seconds. Do muscular enhancement.
3 weeks of Progressive Strength: 2-4 sets, 6-8 reps, 85-95% intensity, 90 seconds to 2 minutes rest.
Final phase, specific swim, bike and run POWER exercises.
- Detailed supplement and nutritional protocols for Strength Training, Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold thermogenesis protocols to improve recovery, fat loss and even performance
-For all the men out there, specific nutrition and supplement protocols to enhance testosterone support
-Detailed videos on total body injury prevention exercises and how to improve flexibility and range of motion.
-How to improve you sleep
-How to do a self movement screen to find your muscle tightness or weakness
Do you get injured easily?
Are you scrawny or small?
Do you have trouble moving heavy stuff?
Do you have trouble climbing hills?
-Strength training on Monday, Wednesdays and Fridays
- Swim specific strength on Mondays, bike specific strength on Wednesdays and Run specific strength on Fridays.
-Detailed videos and descriptions of all of the exercises.
-You will need to do strength training three times a week in order to achieve gains in your strength. HOWEVER, once you complete this program you will only need to do ONE STRENGTH SESSION A WEEK TO MANTAIN YOUR STRENGTH
-The training plan is broken done in 4 specific blocks.
3 weeks of Muscular Enhancement: 3-5 sets, 10-15 reps, 65-75% intensity, 30-60 seconds rest, or circuit with minimal rest.
3 weeks of Foundation Strength: 3-5 sets, 8-10 reps, 75-85% intensity, 60-90 seconds. Do muscular enhancement.
3 weeks of Progressive Strength: 2-4 sets, 6-8 reps, 85-95% intensity, 90 seconds to 2 minutes rest.
Final phase, specific swim, bike and run POWER exercises.
- Detailed supplement and nutritional protocols for Strength Training, Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold thermogenesis protocols to improve recovery, fat loss and even performance
-For all the men out there, specific nutrition and supplement protocols to enhance testosterone support
-Detailed videos on total body injury prevention exercises and how to improve flexibility and range of motion.
-How to improve you sleep
-How to do a self movement screen to find your muscle tightness or weakness
15 Week Triathlon Strength Program: Your Roadmap to Strength, Stability & Power
by Ben Greenfield 11 weeks $59.00
by Ben Greenfield 11 weeks $59.00
This program is designed for an individual who is actively involved in swimming, cycling and running, and wants to develop a combination of intelligent injury prevention, superior force production, and a well-balanced body.
This plan assumes you are coming off a tri sesaon with decent base fitness. You should be prepared to train for a half marathon and do strength workouts in a gym with an Olympic lifting setup 2x pe week. This plan is designed to keep training volume lower, intensity higher. You will improve your run, improve your strength, lose weight, and modestly work on cycling power as well.
16 Week Olympic: Balanced Lifestyle w/Mobility and Dynamic Strength
by Andrew Dollar 16 weeks $129.00
by Andrew Dollar 16 weeks $129.00
This plan is designed for a beginner/intermediate triathlete ready to tackle the Olympic distance triathlon. The volume begins with one hour of running, 1000 yards of swimming and 90 minutes of riding. The plan also includes plyometric and mobility based strength trainin to help prevent injuries.
This is a 3 month base building plan for the cyclist who completes 650 hours per annum. About 180 hours are planned during this base building period. Strength training is incorporated. It is expected that the cyclist starting this plan is experienced and is already physically fit.
Are you just beginning your journey to fitness? Perhaps you've heard that lean muscle will boost your metabolism, flatten your stomach, tone your arms, lift your chest, tighten your butt and even "give you "youth".
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You've heard right!
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It can be intimidating to figure out exactly *how* to safely and effectively add lean muscle to replace fat. Are you doing damage to your joints? Are you "wasting your time" with ineffective exercises? Are you doing cookie-cutter programs from magazines, and guessing about how to perform the exercises correctly?
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This plan is the solution for the novice exerciser who needs to begin adding lean muscle, or the experienced exerciser who has never tried strength training. Designed to introduce the body to an effective 6 weeks of fitness, the program is split into three separate 2 week components, each building upon the next. Over the entire 6 weeks, you will feel your joints, muscles and ligaments grow firmer and stronger, and watch those "sagging" body parts become lifted and toned!
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The plan author is Ben Greenfield, the 2008 personal trainer of the year, and a nationally recognized fitness and nutrition expert. You're given details instructions, and full access to the TrainingPeaks library of photos and videos for *every* exercise in the plan - so there is zero guesswork! At a fraction of the cost of personal training or an expensive DVD and book series, you can now enjoy watching your body become firm and toned as you begin your 6 Week Beginner Strength Training Plan.
Welcome to the 6 Week Beginning Ballet Strength Training Program! I am so excited to start this journey with you towards creating a strong, well rounded ballet body.
You will be emailed your workouts daily. Each email will include;
•Exercise name.
•Link to the video or photo on how to perform the exercise (if necessary).
•Equipment needed.
•Number of sets.
•Amount of repetitions.
The following workouts contain a 6 week strength and conditioning training program for an intermediate to advanced dancer new to strength training and looking to improve their technique. (Please note that ballet classes are not included in this program.) Please use your best judgement when performing these exercises and stop if you experience any unusual type of pain.
Let's get started!
You will be emailed your workouts daily. Each email will include;
•Exercise name.
•Link to the video or photo on how to perform the exercise (if necessary).
•Equipment needed.
•Number of sets.
•Amount of repetitions.
The following workouts contain a 6 week strength and conditioning training program for an intermediate to advanced dancer new to strength training and looking to improve their technique. (Please note that ballet classes are not included in this program.) Please use your best judgement when performing these exercises and stop if you experience any unusual type of pain.
Let's get started!
This plan is for the age group triathlete that struggles with weight gain in the off-season. It's an 8 week plan that combines swim, bike, and run workouts with 2-3 short strength sessions each week that can be done AT HOME. The purpose of this plan is to maintain fitness, correst muscle imbalances, teach your body to exercise without nutrition, lose weight, and maintain a light schedule. The hours peak at 6:10.
Strength endurance is in most bicycle athletes a key limiter in their aerobic and anaerobic cycling performance.
This program offers you 8 structured workouts to improve your cycling strength endurance. The workouts are based on the newest scientific results in exercise physiology.
The target group of this program is the serious duathlete, triathlete, cyclist and mountainbiker.
For best results: combine these workouts with recovery exercises, extensive endurance training and core stability training. Anaerobic threshold training is not adviced in combination with the strength endurance training.
Do not embark upon a intensive training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This program offers you 8 structured workouts to improve your cycling strength endurance. The workouts are based on the newest scientific results in exercise physiology.
The target group of this program is the serious duathlete, triathlete, cyclist and mountainbiker.
For best results: combine these workouts with recovery exercises, extensive endurance training and core stability training. Anaerobic threshold training is not adviced in combination with the strength endurance training.
Do not embark upon a intensive training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
B2R Training: Getting Started 8 Week Heart Rate Based Strength Endurance Program
by Born To Run Coach Eric Orton 8 weeks $30.00
by Born To Run Coach Eric Orton 8 weeks $30.00
Design by Born To Run Coach Eric Orton, this 8-week Heart Rate based training program is designed for beginning runners who have completed the B2R Shoe Transition Training Plan and 6-Week Getting Started Program. This program is aimed to help these runners start building more strength endurance and guidance/structure into their running.
In this program you will start to build strength by doing short hill runs, as well as endurance building runs, slowly building to a 60 minute run by the end of the program. All, while working at your own ability thru the use of heart rate training zones*.
* A HEART RATE MONITOR IS NEEDED FOR THIS PROGRAM.
In this program you will start to build strength by doing short hill runs, as well as endurance building runs, slowly building to a 60 minute run by the end of the program. All, while working at your own ability thru the use of heart rate training zones*.
* A HEART RATE MONITOR IS NEEDED FOR THIS PROGRAM.
Endurance Planet: 15 Week Endurance Strength Program: Your Roadmap to Strength, Stability & Power
by Ben Greenfield 11 weeks $59.00
by Ben Greenfield 11 weeks $59.00
Big discount on this plan for Endurance Planet fans! Get your discount now from the free newsletter at http://tinyurl.com/enduranceplanet.
This program is designed for an individual who is actively involved in swimming, cycling and running, and wants to develop a combination of intelligent injury prevention, superior force production, and a well-balanced body.
This program is designed for an individual who is actively involved in swimming, cycling and running, and wants to develop a combination of intelligent injury prevention, superior force production, and a well-balanced body.
This is a general strength/muscular endurance plan consisting of 3-4 workouts per week using general gym equipment. This program is geared toward drivers and athletes who feel that they have weaknesses in strength and muscular endurance. Muscular endurance is one of the most important factors in racing success. With this program, drivers can be sure that they are strong in this area. As with any good strength based program this plan is centered around progressive overload. The workouts are performed each week with an emphasis on increasing work-load and intensity. This means that each week the driver should be increasing weights while still performing the movements with correct form. This program comes with detailed PDF files showing each workout in full and how to perform each exercise correctly. For more personalized programs visit our website at www.pitfit.com.
*Always consult a physician before beginning any new exercise or diet plan.
*Always consult a physician before beginning any new exercise or diet plan.
This is the first in a series of 4 week plans that are based on strength training for the driver. This plan uses a 3 day split and can be combined with Level 1 of the E-Pitfit Basic Cardio program or Level 1 of the E-Pitfit HIIT Program. This program is used to introduce drivers new to strenght training. With this program you can expect to be in the gym for 45-70 minutes per workout. Since this is designed to be the first level of our overall strength program each exercise uses 3 sets of 12-16 repetitions. The program comes with detailed PDF files showing each workout in full and how to perform each exercise correctly. For more personalized programs you can visit our website at www.pitfit.com.
*Always consult a physician before beginning any new exercise or diet plan.
*Always consult a physician before beginning any new exercise or diet plan.
This is the second phase in a series of 4 week plans that are based on strength training for the driver. This plan uses a 4 day split and can be combined with Level 1 or 2 of the E-Pitfit Basic Cardio program or Level 1 of the E-Pitfit HIIT program. This program is used to build on the strength gains made during the Basic Strength Program Level 1. With this program you can again expect to be in the gym for 45-70 minutes per workout. Since this is designed to be the second level of our overall strength program each exercise uses 3 sets of 8-10 repetitions. This program can be completed without completing Level 1, but this is not advisable unless you have moderate experience with lifting weights. The program comes with detailed PDF files showing each workout in full and how to perform each exercise correctly. For more personalized programs you can visit our website at www.pitfit.com.
*Always consult a physician before beginning any new exercise or diet plan.
*Always consult a physician before beginning any new exercise or diet plan.
This 4-week strength training plan is for the individual who would like to get started on the right foot in their strength training program. The focus of the plan is to provide a platform for long term success by introducing movement patterns and progressive resistance slowly. This 1st stage sets up your 1st priority which is regular exercise then setting the stage for more extensive/intensive training (i.e., heavier, more challenge) in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
This 4-week strength training plan is for the individual who is continuing to establish their strength platform. The focus of the plan is to add to the platform of the strength AA1 phase and prepare for future stages of more extensive/intensive training (i.e., heavier, more challenge). Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
This 4-week strength training plan is for the individual who would like to get started on the right foot in their strength training program. The focus of the plan is to provide a platform for long term success by introducing movement patterns and progressive resistance slowly. This 1st stage sets up your 1st priority which is regular exercise then setting the stage for more extensive/intensive training (i.e., heavier, more challenge) in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
This 4-week strength training plan is for the individual who has already completed the Phase 1 4-week max strength training program. The focus of the plan is to continue building a higher level of strength for conversion into future sport performance or a higher overall fitness goals. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
FUNCTIONAL STRENGTH TRAINING
The principle of specificity states that triathletes must dedicate substantial training time to swimming, cycling, and running. Yet spending all your training time in these pursuits is a recipe for overuse injuries. This is where supplemental strength training becomes an indispensable tool in the triathlete’s repertoire.
Functional strength work can help triathletes of all levels overcome muscular imbalances en route to becoming stronger, more efficient, and less injury-prone. Functional work is as much about making your muscles “smarter” as it is making them stronger. The aim is to train your muscles to work together in a manner that supports the sport-specific activities in which you are engaged.
OVERVIEW OF THE PLAN
This plan is designed to take you through a progression of functional exercises that you can use to supplement your endurance training in as little as 10 minutes a day over three to five days per week.
The plan includes detailed descriptions of exercises you can do at home, complete with links to video demonstrations.
In implementing the plan, think quality. Always do each exercise with proper form. If your form breaks down, end the set. Add time to your sets only when you are able to do so with proper form. Progression will occur with consistent, quality practice. Be patient.
Train smart!
www.alpfitness.com
The principle of specificity states that triathletes must dedicate substantial training time to swimming, cycling, and running. Yet spending all your training time in these pursuits is a recipe for overuse injuries. This is where supplemental strength training becomes an indispensable tool in the triathlete’s repertoire.
Functional strength work can help triathletes of all levels overcome muscular imbalances en route to becoming stronger, more efficient, and less injury-prone. Functional work is as much about making your muscles “smarter” as it is making them stronger. The aim is to train your muscles to work together in a manner that supports the sport-specific activities in which you are engaged.
OVERVIEW OF THE PLAN
This plan is designed to take you through a progression of functional exercises that you can use to supplement your endurance training in as little as 10 minutes a day over three to five days per week.
The plan includes detailed descriptions of exercises you can do at home, complete with links to video demonstrations.
In implementing the plan, think quality. Always do each exercise with proper form. If your form breaks down, end the set. Add time to your sets only when you are able to do so with proper form. Progression will occur with consistent, quality practice. Be patient.
Train smart!
www.alpfitness.com
This plan is designed for runners just finishing the Getting Started - 6 week training plan and also perfect for beginning runners who have been running on and off for 4-8 weeks and are ready to start building more strength endurance.
In the program you will start to build strength by doing short hill runs, 10 minute barefoot runs, as well as endurance building runs. You will need a heart rate monitor for this program.
This plan is intended for a triathlete or duathlete looking to add strength training to his repertoire or perhaps unsure if his or her previous strength training is working.
Coaches and athletes, this is a great plan and tool for you to use, teaching exercises in a timely and effective manner, with instructional videos and detailed descriptions. The work is already done for you!
The videos are compatible with Windows Media Player, AND iPod video compatible! This allows you to use these videos in the weight room, and effectively demonstrate the exercises. It also allows athletes who don’t have a coach or strength instructor, to take their iPod video with them as a guide.
This is a four-week, 30 exercise, training plan that is designed to strengthen the core of athletes. The plan is laid out with a single exercise each day, but the drills can be thrown into a single practice, used throughout the year. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.
The plan is laid out with a single exercise each day, but these can be thrown into a single practice, and used throughout the year. It also does not list or prescribe any number of reps per exercise, as this must be determined for each individual athlete. This plan also works great during the off-season, giving the athletes different strengthening exercises to work on to gain functional strength for the season.
**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!
The videos are compatible with Windows Media Player, AND iPod video compatible! This allows you to use these videos in the weight room, and effectively demonstrate the exercises. It also allows athletes who don’t have a coach or strength instructor, to take their iPod video with them as a guide.
This is a four-week, 30 exercise, training plan that is designed to strengthen the core of athletes. The plan is laid out with a single exercise each day, but the drills can be thrown into a single practice, used throughout the year. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.
The plan is laid out with a single exercise each day, but these can be thrown into a single practice, and used throughout the year. It also does not list or prescribe any number of reps per exercise, as this must be determined for each individual athlete. This plan also works great during the off-season, giving the athletes different strengthening exercises to work on to gain functional strength for the season.
**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!
OFF Season - Strength Training- Weight routine and on-the-bike- 12 weeks
by Luisa Sullivan 12 weeks $144.00
by Luisa Sullivan 12 weeks $144.00
This Plan is specific for cyclists. The goal is to improve your strength and force production in order to improve your power output.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
Off Season Triathlon Plan: Cycling & Strength Focus (8 Weeks, 8-10.5 hrs/wk), Starts Any Time
by David Glover, MS, MS, CSCS 8 weeks $97.00
by David Glover, MS, MS, CSCS 8 weeks $97.00
“In the depth of winter I finally learned that there was in me an invincible summer.” - Albert Camus
Racing well in the spring, summer and fall starts with what you do in the winter (or off-season).
Designed for age group triathletes with full time jobs and other commitments, the goal of this 8 week off-season is to prepare you for the start of your spring training by keeping you fit over the winter with a focus on improving your cycling.
Hand-crafted by USA Triathlon-certified coach and elite triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, his personal experience as a triathlete (100+ triathlon finishes including 28 Ironman races) and his success coaching hundreds of triathletes to their success.
The plan provides an 8-week structured and periodized training schedule between 8-11 hours per week to maintain your fitness over the winter. Each week contains 2x swims, 3x bikes, 2x runs, 3 strength (2 whole body + 1 core) workouts. Intervals are included each week to train your fast twitch muscle fibers. Cycling and running workouts can be done indoors on trainers and treadmills (respectively). Your weekly schedule includes a designated off day (Monday). Long rides are on Saturday and long runs on Sunday. This program may be set to start or end at any time.
Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 300 meters or yards continuously
- Bike: 1 hour continuously
- Run: 30 min continuously (substitute walking if needed)
Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.
Off Season Triathlon Plan: Run & Strength Focus (8 Weeks, 8-10 hrs/wk), Starts Any Time
by David Glover, MS, MS, CSCS 8 weeks $97.00
by David Glover, MS, MS, CSCS 8 weeks $97.00
“In the depth of winter I finally learned that there was in me an invincible summer.” - Albert Camus
Racing well in the spring, summer and fall starts with what you do in the winter (or off-season).
Designed for age group triathletes with full time jobs and other commitments, the goal of this 8 week off-season is to prepare you for the start of your spring training by keeping you fit over the winter with a focus on improving your running.
Hand-crafted by USA Triathlon-certified coach and elite triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, his personal experience as a triathlete (100+ triathlon finishes including 28 Ironman races) and his success coaching hundreds of triathletes to their success.
The plan provides an 8-week structured and periodized training schedule between 8-10 hours per week to maintain your fitness over the winter. Each week contains 2x swims, 2x bikes, 3x runs, 3 strength (2 whole body + 1 core) workouts. Intervals are included each week to train and maintain your fast twitch muscle fibers. Cycling and running workouts can be done indoors on trainers and treadmills (respectively). Your weekly schedule includes a designated off day (Monday). Long rides are on Saturday and long runs on Sunday. This program may be set to start or end at any time.
Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 300 meters or yards continuously
- Bike: 1 hour continuously
- Run: 30 min continuously (substitute in walking if needed)
Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.
Olympian Trey Hardee's Ultimate Strength and Conditioning Plan by Mario Sategna
by Outside Magazine 4 weeks $24.95
by Outside Magazine 4 weeks $24.95
Underlying Olympic decathlete Trey Hardee’s technical training is a base layer of speed and power developed well in advance of compettion. Here, longtime coach Mario Sategna shares a modified version of Hardee’s strength-and-conditioning plan. (Hardee does both the speed and strength workouts on the same day.) It’s a four-week routine designed to be repeated back-to-back. Hardee will do as many as 12 weeks of this before moving on to his pre-competition training. For you, the plan is a base for stronger skiing and mountain biking and faster foot or bike races.
The Olympic-distance triathlon is a fun challenge that lets your speed and endurance both shine. Neither the training nor the race itself should drain you from enthusiastic engagement in your other interests: work, family, hobbies. In this way, the Oly race fits your lifestyle well. In three swims, three rides, and three or four runs each week, this plan offers a balanced approach to your build for the Olympic distance. Simple weights routines, described both with and without weights machines, bolster your strength and power. Yoga complements the work you’re doing, building core strength, flexibility, and focus for the long race.
Welcome! I'm Matt Dixon, coach to elite Ironman triathlete Chris Lieto and several other leading pros, and frequent contributor to Outside magazine (for more info, see purplepatchfitness.com). I've developed this 3-month, 3-days-a-week core strengthening program for Outside readers and recreational-to-serious athletes who want to build a fatigue-proof core for their sports using a simple piece of workout equipment I've come to rely on with my elite clients—the TRX Suspension Trainer.
Core strength training is the most important resistance work you can do for running, cycling, swimming, and many other sports and activities—allowing you to transfer power efficiently from your upper body to your lower body, and build up the stabilizing muscles that will help you maintain your form during the fatiguing final stages of a workout or race.
The TRX strength trainer is one of the most powerful new tools for building core strength—offering both extreme portability (it travels in a small bag and can be set up easily on a door frame or tree limb) and a virtually limitless library of grueling bodyweight exercises. This plan includes multimedia instructions for each move, which makes it easy to learn and master the simple TRX system.
To begin this workout, you'll need to pick up a TRX Suspension Trainer (FitnessAnywhere.com). I believe you'll quickly find it an indispensible fitness tool.
The videos for the TRX moves described in this workout plan were supplied by Fitness Anywhere. You can preview dozens of TRX exercises videos here http://fitnessanywhere.com/trx-resources/trx-exercise-video.php. The workouts in this program are the same ones I have my athletes do, and if you give me three months, I'll help you develop the core strength that will help you take your fitness to the next level.
Ready? Let's get going.
Core strength training is the most important resistance work you can do for running, cycling, swimming, and many other sports and activities—allowing you to transfer power efficiently from your upper body to your lower body, and build up the stabilizing muscles that will help you maintain your form during the fatiguing final stages of a workout or race.
The TRX strength trainer is one of the most powerful new tools for building core strength—offering both extreme portability (it travels in a small bag and can be set up easily on a door frame or tree limb) and a virtually limitless library of grueling bodyweight exercises. This plan includes multimedia instructions for each move, which makes it easy to learn and master the simple TRX system.
To begin this workout, you'll need to pick up a TRX Suspension Trainer (FitnessAnywhere.com). I believe you'll quickly find it an indispensible fitness tool.
The videos for the TRX moves described in this workout plan were supplied by Fitness Anywhere. You can preview dozens of TRX exercises videos here http://fitnessanywhere.com/trx-resources/trx-exercise-video.php. The workouts in this program are the same ones I have my athletes do, and if you give me three months, I'll help you develop the core strength that will help you take your fitness to the next level.
Ready? Let's get going.
In part two of Outside Magazine’s National Magazine Award winning whole-body fitness program, you’ll combine heart-rate-zone cardio workouts while beginning a FUNCTIONAL STRENGTH training plan to help you build "muscle that matters" for your favorite sports. WHAT TO EXPECT: Three days a week you’ll be in the pool, or on the road or trail, for 30- to 40-minute basic cardio workouts, adding interval training in the last two weeks aimed at raising your lactate threshold. On strength days (two days a week) you’ll get a complete regimen of standard weight-room lifts with one key adaptation: all the exercises take place on your feet or a stability ball. Lifting on a wobbly platform develops your core, a muscle group that transfers strength gains to real sports. This regimen stresses quality over quantity, so you'll do only one set, but perform each rep in a slow, smooth manner (five to ten seconds each), placing equal emphasis on both the up and down portions of the lift. This is a perfect plan for people who’ve completed month one, or busy people who feel they have a solid endurance foundation, but now want a smart way to mix in regular strength- and cross-training.
This program has been designed specifically for cyclists and targets the areas you need and not what you don't. It includes flexibility, core, stability, strength and power (plyometric) and maintenance exercises as photos, with training plans and workout cards. Designed to improve your cycling performance and prevent overuse injuries, this program will maximize the time you have available to spend in the gym and guarantees results. For all levels of cyclists, but primairly aimed at the serious enthusiast to competitive cyclist. For athletes with at least 1 year of weight training experience. All categories and disciplines.
This plan contains all of the same great ammenities as the 4 month program. However, this plan has two additional bonus workouts for those extra months in the Flexibility & Stability and Strength Phases. This plan is designed for the more advanced cyclist with 2 or more years of strength training under their belt or for those with longer off-seasons.
Are you a triathlete looking to take your perforamance to the next level? Then look no further! This program will improve your speed and endurance while preventing injury. It has been designed specifcally for triathletes and includes flexibility, stability, core, strength, power and maintenance workouts to develop your fitness holitsically. For athletes with at least 1 year of strength training experience. Aimed at the serious enthusiast to competitive triathlete. All age groups and distances.
Strength Endurance for Intermediate to Advanced Runners - 12 week Training Plan
by Eric Orton 12 weeks $74.00
by Eric Orton 12 weeks $74.00
This 12-week training plan requires the use of a heart rate monitor and is designed for the experienced runner who has a solid base of running and is looking to develop better strength endurance during the off season or non-racing season. This plan works great for those 10k to ultra distance runners looking to continue to build fitness and remain "sharp" during non-racing times of year. Following this plan will improve lactate threshold, build strength endurance and foundational leg strength. The workouts included in most weeks allow you to customize the plan to your capacity for weekly volume. with long weekend runs topping out at 2 hours. Workout descriptions are very specific, with a focus on "quality" runs. R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.
Strength Training (26 Weeks) Cyclist $130.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 86 weeks $130.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 86 weeks $130.00
Get it cheaper at optimizeendurance.com Strength Training (26 Weeks) Cyclist-Rob Lockey USA Cycling L2/CSCS This plan is periodized to prepare cyclists for late spring to summer events with a start in January. -Want to improve your cycling? Time to hit the weights, take a look at Optimize Endurance Services Strength Training Plan for Cyclists.
Find the health and strength improvements with a 26 week plan. Best started in the early months of the year (January-February) to be on the proper cycle for late spring and summer events. Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if the workouts are moved careful consideration should be done to keep the design in order). Each workout should take around an hour to complete and will work well with a cycling training program.
This complete plan provided through TrainingPeaks has available media to view for proper form and printable workout sheet to use for tracking progress. Also included, is a complete core workout with picture diagrams for assistance in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed Description Document that contains all the workouts or get each workout as an attachment on each day after purchase.)
This plan can be used as a TrainingPeaks Basic or Premium Account user.
Find the health and strength improvements with a 26 week plan. Best started in the early months of the year (January-February) to be on the proper cycle for late spring and summer events. Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if the workouts are moved careful consideration should be done to keep the design in order). Each workout should take around an hour to complete and will work well with a cycling training program.
This complete plan provided through TrainingPeaks has available media to view for proper form and printable workout sheet to use for tracking progress. Also included, is a complete core workout with picture diagrams for assistance in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed Description Document that contains all the workouts or get each workout as an attachment on each day after purchase.)
This plan can be used as a TrainingPeaks Basic or Premium Account user.
This plan was designed by Joe Friel for the serious cyclist who wants to improve strength in the Prep and Base periods of the season. This training plan also includes strength training images which demonstrate each exercise within the strength routines.
This weight-lifting program is based on the model described in The Cyclist's Training Bible. It is only for advanced cyclists who are experienced with weight training having lifted weights seriously before.
This program may be blended in with a Joe Friel Base period cycling training program.
Purpose: Build greater muscular strength for later conversion to power for cycling. One of the challenges in lifting weights is that it tends to decrease your capacity for higher cadences, especially on the bike. Note that after each strength session the instructions suggest you spin on a bike for 5-10 minutes. The purpose here is to “remind” the neuromuscular system of how to make quick and smooth pedal strokes.
Progression: There are four phases in this strength program. Each of the first three builds on the previous phase to create greater strength. The last phase is a maintenance phase to be followed throughout the Build and Peak periods (once each week). Here are the phases with an overview of each:
Anatomical Adaptation (AA)
The purpose is adaptation of general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. This phase will last 2 weeks. On completing 5 sessions you will move on to the next phase.
Maximum Transition (MT)
This phase will provide for transition from the light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase. Complete 6 of these sessions before progressing to MS.
Maximum Strength (MS)
The MS phase is the final stage of strength development before beginning to convert strength cycling force with sport-specific training. This phase will improve your strength reserve and develop the maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. In later training this will be converted to muscular endurance and power. You will complete 15 of these sessions.
Strength Maintenance (SM)
The purpose this phase is to maintain muscular strength throughout the season. It is typically only done once each week in the Build and Peak periods, but may be done twice weekly in the later Base periods.
This weight-lifting program is based on the model described in The Cyclist's Training Bible. It is only for advanced cyclists who are experienced with weight training having lifted weights seriously before.
This program may be blended in with a Joe Friel Base period cycling training program.
Purpose: Build greater muscular strength for later conversion to power for cycling. One of the challenges in lifting weights is that it tends to decrease your capacity for higher cadences, especially on the bike. Note that after each strength session the instructions suggest you spin on a bike for 5-10 minutes. The purpose here is to “remind” the neuromuscular system of how to make quick and smooth pedal strokes.
Progression: There are four phases in this strength program. Each of the first three builds on the previous phase to create greater strength. The last phase is a maintenance phase to be followed throughout the Build and Peak periods (once each week). Here are the phases with an overview of each:
Anatomical Adaptation (AA)
The purpose is adaptation of general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. This phase will last 2 weeks. On completing 5 sessions you will move on to the next phase.
Maximum Transition (MT)
This phase will provide for transition from the light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase. Complete 6 of these sessions before progressing to MS.
Maximum Strength (MS)
The MS phase is the final stage of strength development before beginning to convert strength cycling force with sport-specific training. This phase will improve your strength reserve and develop the maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. In later training this will be converted to muscular endurance and power. You will complete 15 of these sessions.
Strength Maintenance (SM)
The purpose this phase is to maintain muscular strength throughout the season. It is typically only done once each week in the Build and Peak periods, but may be done twice weekly in the later Base periods.
This 16-week progressive strength training routine is designed to be utilized throughout your Preparation and Base training phases to build triathlon specifc strength, muscular endurance and explosive power. Also included is a maintenance workout that can be used throughout your competitive season to maintain your strength gains so you'll be ready for more further improvements in strength year after year. Along with a recommended schedule of workouts on your Training Peaks Calendar, you will recieve a detailed 12-page document that thoroughly explains the training routine and includes images and descriptions of every exercise. The Calendar is intended to be used as a guideline that you can tailor to your specific needs and schedule.
Strength Training Macrocycle (52 Weeks) Cyclist $250.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 117 weeks $250.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 117 weeks $250.00
Get it cheaper at optimizeendurance.com Want to improve your cycling? Time to hit the weights, take a look at Optimize Endurance Services Strength Training Plan for Cyclists.
Find the health and strength improvements with a 52 week plan. Best started in the early fall to be on the proper cycle for late spring and early summer events. Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if the workouts are moved careful consideration should be done to keep the design in order). Each workout should take around an hour to complete and will work well with a cycling training program.
This complete plan provided through TrainingPeaks has available media to view for proper form and printable workout sheet to use for tracking progress. Also included, is a complete core workout with picture diagrams for assistance in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed Description Document that contains all the workouts or get each workout as an attachment on each day after purchase.)
This plan can be used as a TrainingPeaks Basic or Premium Account user.
This plan is available to purchase. Remember this covers a full year so, you can have a complete plan with coach access for only $1.50 a workout!
Optimize Endurance Services wants to help you achieve! Be sure to contact me with questions and comments.
Find the health and strength improvements with a 52 week plan. Best started in the early fall to be on the proper cycle for late spring and early summer events. Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if the workouts are moved careful consideration should be done to keep the design in order). Each workout should take around an hour to complete and will work well with a cycling training program.
This complete plan provided through TrainingPeaks has available media to view for proper form and printable workout sheet to use for tracking progress. Also included, is a complete core workout with picture diagrams for assistance in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed Description Document that contains all the workouts or get each workout as an attachment on each day after purchase.)
This plan can be used as a TrainingPeaks Basic or Premium Account user.
This plan is available to purchase. Remember this covers a full year so, you can have a complete plan with coach access for only $1.50 a workout!
Optimize Endurance Services wants to help you achieve! Be sure to contact me with questions and comments.
This plan is developed for the cross country and track athlete between seasons.
As a runner, cyclist, swimmer, or multisport athlete, you have some familiarity with yoga from books, DVDs, or classes and are ready to commit to a regular practice. At the same time, you want your yoga training to be streamlined and to directly complement the work of your training schedule.
This program, which focuses on using yoga to build strength and balance, can supplement or replace a standard weight-lifting routine. Videos demonstrating the poses remind you of proper alignment.
We follow a three-week build and then enjoy a rest week, and the practices range from 15 to 60 minutes. Add this plan to your training and you'll soon be enjoying the benefits of a daily yoga practice: increased strength, flexibility, and focus; enhanced performance; and greater presence of mind.
This program, which focuses on using yoga to build strength and balance, can supplement or replace a standard weight-lifting routine. Videos demonstrating the poses remind you of proper alignment.
We follow a three-week build and then enjoy a rest week, and the practices range from 15 to 60 minutes. Add this plan to your training and you'll soon be enjoying the benefits of a daily yoga practice: increased strength, flexibility, and focus; enhanced performance; and greater presence of mind.
