Whilst it is now commonly accepted that strength training improves cycling economy, the specifics of program design are often confused in personal training. The below program progresses through 3 phases over 12 weeks – phase 1 involves developing a base level of strength, phase 2 looks to develop maximal strength, and phase 3 looks to develop specific strength and power. Whilst it is likely you’ll need to tweak the plan for your client, it should be used as a template to assist recreational cyclists. The program requires 2 sessions per week. Intensity is built every week for 3 weeks with a deload on the 4th to allow for recovery.
Phase 1 (Base Strength)
Session 1: Loading Scheme, (primary lifts only) 70,75,80,65% 1RM
- Back Squat 4 x 6-8
- Chin Ups 4 x 6-8
- Stiff Leg Deadlift 3 x 6-8
- Military Press 4 x 6-8
- Nordic Hamstring Extensions 3 x 5
Session 2: Loading Scheme, (primary lifts only) 75,80,85,70% 1RM
- Trap Bar Deadlift 4 x 4-6
- Bulgarian Split Squat 4 x 4-6
- Prone Row 4 x 6-8
- Push Press 4 x 6-8
- Barbell Glute Bridge 3 x 6-8
Phase 2 (Absolute Strength)
Session 1: Loading Scheme, (primary lifts only) 80,85,87.5,70% 1RM
- Split Squat 4 x 3-5
- Deadlift 4 x 3-5
- Push Press 4 x 3-5
- Rack Pull 3 x 3-5
- Nordic Hamstring Extensions 3 x 5
Session 2: Loading Scheme, (primary lifts only) 80,85,90,70% 1RM
- Back Squat 5 x 2-4
- High Pull 5 x 2-4
- Hang Clean 4 x 2-4
- DB Single Arm Bench Press 4 x 6-8
- Single Leg Barbell Glute Bridge 4 x 6-8
Phase 3 (Functional Strength/ Power)
Session 1: Loading Scheme, (primary lifts only) 60,65,70,40% 1RM
(focus on speed of lift)
- Clean from floor 4 x 3
- Half Squat 4 x 2-4
- Trap Bar Jump 4 x 2-4
- Rack Pull 3 x 3-5
- Nordic Hamstring Extensions 3 x 5
Session 2: Loading Scheme, (primary lifts only) 80,85,90,70% 1RM
- Back Squat 5 x 2-4
- High Pull 5 x 2-4
- Hang Clean 4 x 2-4
- DB Single Arm Bench Press 4 x 6-8
- Single Leg Barbell Glute Bridge 4 x 6-8
Good luck with your clients; let me know how they get on.
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