This is a three-month plan to increase your aerobic engine, build muscular strength, and energize your metabolism.  This plan uses Body Weight Resistance Training. This is the Level 1 plan and can be used as a predatory or Base Phase strength training program.

WARNING This is a challenging program WARNING

This plan is specific to cyclists and should be three days a week.  I recommend M-W-F, but T-Th, Sat works well too.

Please allocate about 1 hour per workout.  You will get faster each day.  Every exercise uses industry-standard naming, so if you do not know what an exercise consists of, it is easy to look on YouTube and find an example.  

Must-Have Equipment

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  • Exercise Shoes (yes, anything will do)
  
  
  • Stopwatch or timer
  
  
  
  

Useful Equipment

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  • towel  
  
  
  • pull-up / chin-up bar
  
  
  • water bottle
  
  
  • foam roller
  
  
  
  

I have gone back and forth on whether or not to list the chin-up/pull-up bar as a Must-Have piece of equipment.  If you want the most out of this program, I would say it is, but you can use alternate movements to replace those if you do not have it.

Again, without a pull-up or chin-up bar, google pull-up alternative no equipment and pick the exercise to substitute

Hey, did I mention it? WARNING This is a challenging program WARNING

If you have any questions regarding this program or need assistance during the program, email me at chuck@kylecoaching.com or send a text to our support number at 703-952-3414