v3.1 - STRENGTH TRAINING: 12-Week Base Builder Strength Plan for Endurance Athletes - Reusable
v3.1 - STRENGTH TRAINING: 12-Week Base Builder Strength Plan for Endurance Athletes - Reusable
Plan Description
12-Week Off-Season Strength Program for Cyclists/Mountain Bike/Triathlon
Written by Cody Waite, of Waite Endurance
Our ALL NEW FOR 2019 12-week progressive strength training program is designed specifically for endurance athletes to be utilized throughout your off-season & pre-season base training build. This cycling specific strength program focuses on two primary lifts that contribute to power production: the Squat & the Deadlift. Over the 12 weeks you gradually build strength in these two specific movements following our detailed progression and loading spreadsheet that is specific to your ability.
Surrounding the 'Main Strength Set' of each session, you incorporate a variety of our hand-chosen Warm-Up Sets, Core Sets, Push-Pull Sets, Stability Sets, Power Sets, and Mobility Sets. Each of these sets are available with explanation & demonstration in our YouTube Video Library. Every exercise set is designed around creating the the strength, stability and movement required for more power on the bike (and run)!
Also included with the plan are suggested Strength Maintenance sessions to follow throughout your Race Prep "in-season" training & racing schedule. Don't lose all your hard earned gains! Maintain your strength through the race season so you can can start back stronger next "off-season"!
Included with Your Plan:
Our other Base Builder Strength Plan Durations:
REUSABLE: You can easily reuse this plan each off-season and have your strength continue to grow season to season.
QUESTIONS ?
Email Cody directly with questions now or as you go: cody@teamwaite.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x2
|
02:05:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:05:00 | 01:00:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
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$114.74 USD for the first year, billed yearly.