12 Month Time Crunched Strength Training Plan
Core strength plays a large role in reducing fatigue in long events along with preventing injuries. This plan was specifically developed for cyclists on a tight schedule with only 2-3 days a week to dedicate to strength training, but can be used by many multisport athletes as well.
This plan contains an 11 week strengthening phase (best done in your off season) followed by a 9 month maintenance program. These workouts will come in building phases much like a training cycle with each phase building on the previous phase. Repetitions, sets, duration, and weight will increase as you go through the phases. You can expect 2 workouts a week initially that take roughly 30-45 minutes to complete and at the height of the program, 3 workouts a week with workouts taking you up to 45 minutes to 1 hour to complete (depending on your speed), but this phase will not last as long as the others. We set this plan up so that it can be done from home using a simple stability ball and dumbbells. When choosing a stability ball, it is important to get the right size. If you can sit on the stability ball with your knees bent at a 90 degree angle, then that is the right size for you. When choosing which weight to start with, we suggest starting off with a conservative weight when selecting your dumbbells. You can always raise the weight a few pounds the next week if you don't experience any soreness following a few workouts, but if you injure yourself from lifting too heavy a weight, you'll have to put a hold on the strength training program all together.
- Purchase and download a PDF of the training plan along with the training plan guide.
- Purchase the plan and apply it to your calendar in your membership account, download a pdf, and/or use the plan again later by accessing it in your training plan library.
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