EVOQ Strength Program - Can Be Used for 16 weeks and then protocol provided for in season lifting!

GOAL
The goal of our lifting is to increase STRENGTH, not size, while being a supplement to riding. Help us reap some gains from lifting while not overly hurting the ability to perform as a cyclist.

SAFETY
That said, we are not maxing out on our lifts. Always Leave 1-2 Reps in the tank no matter what the "program" says.

Program Includes:

•Adaptation: First 8 workouts provide adaptation to the movements. Learn the movements but assess tight muscles or movements that don’t flow well; you might need to add in some yoga or “opening” workouts. Tight hips, tight hamstrings, etc.

•3 workouts specifically targeting your motion and form for the big lifts

•Progressive overload lifting based on GZCLP, with Templates already created in STRONG App that I use.

•Video running through the entire program.

•Favorite Core workouts with links explaining them on google

•Over 20 other warm up movements like Fire Hydrants, Cat Camel Stretches and Thread the Needle examples

•In Season 1x a week lifting regimen

•Optional Plyometric ideas and 2 workouts if speed is something that you find useful to incorporate

•Supplemental Band Work

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Squat variations, Deadlift variations, and pushing and pulling are the main focus. If there is something missing that you enjoy doing, do it!

Get in the gym, push some weight around in a safe manner, and get out! This lifting and cross training will help us become more durable for the season ahead!

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Just as cycling training needs variety and change, you can no doubt plateau in lifting. I find that variety is really important and don’t be a slave to the training!!

Includes Full Overview Video
Chapters:

00:00 Intro: Welcome to Lifting For Cycling
00:30 Goal: Strength (not bulk) and doing it safely
00:50 Use Common Sense; We are Not Power Lifters
01:17 How I injured myself
01:40 Document Review (link located in TrainingPeaks Calendar)
02:20 Leave one to two reps left in the tank
03:00 Adaptations for completely new lifters
03:40 Linear Progression Lifting to build Strength
03:50 The Four Main Lifts: Squat, Deadlift, Push, Pull
04:55 Favorite Core and Warm Up Movements
05:15 Plyometrics and Plateaus
05:56 Downsides to Lifting? How to Avoid These
06:57 What about Higher Rep/Lower Weight as the main driver?
07:31 How To Use The TrainingPeaks Calendar
10:10 The Heavy Lifts…when I schedule these and the order. Heavy Lift, Secondary Lift and Tertiary Lift
13:08 Lifting In Race Season; “A Races” and “B Races”
15:10 Lifting frequency in the different points of season; Base, Build and Race
15:50 What days to lift on? interval day or endurance day?
When do I shift this?
16:25 Can I lift on a rest day?