*Do TWO sessions per week.

*ALWAYS warmup for 20 minutes and cool down for 10 minutes, on a bike at high cadence!!!!!

*Boxed exercises should be done together, one after the other.

*WHENEVER POSSIBLE, simulate cycling foot width and hand width!!!!!

10 Weeks

Anatomical Adaptation Phase

CIRCUIT ROTATION

3 circuits, 20 reps each lift, slow and controlled!!!!

Never add more than 10 lbs per week to any lift!!!

  • Squat
  • Dumbell press
  • Dumbell curls
  • Dumbell standing flys
  • Dead lift
  • Lat pulls
  • Bent over row high
  • Bent over row low
  • One leg leg press
  • Back raise
  • Crunch

 

 

5 Weeks

Max Strength Phase

4 to 6 sets

6-8 reps, moderate

2-4 minutes recovery between sets

 

TBA

5 Weeks

Power Endurance Phase

3 sets, 8 to 15 reps, fast

3 minutes recovery between sets

 

TBA

 

5 Weeks

Muscle Endurance Phase

3 sets, 40 reps, moderate

1 minute recovery between sets

 

TBA