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STRENGTH, PHASE 1Functional Strength TrainingWE BELIEVE IN res.com

VELOCIOUS CYCLING ADVENTURESContentsFUNCTIONAL STRENGTH TRAINING . 2WHY FUNCTIONAL STRENGTH FOR CYCLISTS? . 2OUR PROGRAM . 2EQUIPMENT NEEDED . 2THE WORKOUTS . 2THE STRENGTH WORKOUT: AN EXAMPLE . 3THE PROGRAM . 4ADDITIONAL FOCUS EXERCISES . 7VIDEO LINKS AND INSTRUCTION . 8THE NEXT STEP . 8Page 1WE BELIEVE IN res.com

VELOCIOUS CYCLING ADVENTURESFUNCTIONAL STRENGTH TRAININGWHY FUNCTIONAL STRENGTH FOR CYCLISTS?In the traditional definition, functional strength training is the practice of motion against resistance, withthe objective of improving our ability to perform a specific athletic activity through our load joints(shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction.To explain it further, functional strength training is a range of total-body activities that build strength,balance, and coordination for general fitness and improve our ability to perform general, day-to-dayactivities. Although functional strength training is commonly perceived as a form of core training, coretraining could be considered a subset of functional strength training.We cyclists and triathletes can get stuck in a box of doing the same motions over and over again, nolonger spontaneously stimulated by our training to improve our functional strength.The movements of functional training require us to coordinate balance and control, and timing themuscle contractions forces us out of our box to focus on correcting the muscular imbalance developedin cycling-specific workouts. The major adjustments our bodies must make to improve functionalperformance include coordination, range of motion, type of contraction, and speed of movement.Traditional strength training is not as effective to improve these areas, which is why we turn tofunctional training.OUR PROGRAMThis eight-week functional strength program focuses on rebuilding our bodies’ functional movements,repairing imbalances and preparing us for more strength resistance and cardiorespiratory work in thewinter. This program is designed to get us ready and balanced for phase 2 of our strength trainingprogram: the twelve-week strength resistance training session.EQUIPMENT NEEDED1.2.3.4.5.Dumbbells and/or kettlebellsPhysio or stability ballMedicine ballExercise matPull-up barTHE WORKOUTSThere are 10-11 exercises in each workout. The first six or seven exercises focus on the functionalaspect of balancing specific muscle groups, and the last four focus on plyometric strength. Start by doingthe exercises with just your bodyweight or a weight that is comfortable for you. If you can complete thereps and the sets easily, start adding some weights. Upon completion of a workout, you should be tiredbut not exhausted. The goal is not increasing weight but balancing your muscles. The time between setsshould be short (30 seconds to 2 minutes). Use the links for visual reference.Page 2WE BELIEVE IN res.com

VELOCIOUS CYCLING ADVENTURESTHE STRENGTH WORKOUT: AN EXAMPLEWARM-UP5-10 minutes bike spin, walker, treadmill, or other cardioWORKOUT/MAIN SETSets, reps, and rest: Perform all of the exercise types listed below; doing one of each focus (seeadditional focus exercises below the sample). For each exercise, perform the prescribed sets and reps.Start with no extra weight; once you’re able to complete all sets and reps for each exercise, add a slightamount of weight accordingly (kettlebells, dumbbells, etc.) to each group.Walking Lunges: 3 sets x 10 repsBulgarian Squat: 2 sets x 8 repsPull Up: 2 sets x 10 repsPush Up: 2 sets x 15 repsPlank: 4 sets x 45 secondsPhysio Ball Back Extensions: 2 sets x 10 repsDumbbell (Kettlebell) Squat: 2 sets x 10 repsPlatform Depth Jumps: 1 set x 8 repsLong Jumps: 1 set x 8 repsBarrier Lateral Jumps: 1 set x 8 repsDumbbell/Kettlebell High Swing: 2 sets x 8 repsCOOL DOWN5 minutes of cardio exercises (treadmill, stationary bike, trainer, fast walking)Page 3WE BELIEVE IN res.com

VELOCIOUS CYCLING ADVENTURESTHE PROGRAMDaily Warmup: 5-10 minutes bike spin, walker, treadmill, or other cardioMain Set: Sets, reps, and rest: Perform all of the exercises types listed below. Do one of each focus (seeadditional focus exercises below). For each exercise, perform with the prescribed sets and reps (3 x 10 3 sets of 10 repetitions). For visual assistance, click the link for each exercise. The functional strengthwork is above the divider in each block, and the plyometric strength work is below.Daily Cool Down: 5 minutes of cardio exercises (treadmill, stationary bike, trainer, fast walking)Week 1Week 2Week 3Power Cycle Workout 1Power Cycle Workout 2Power Cycle Workout 31. Walking Lunge 3 x 102. Bulgarian Squat 2 x 83. Pull-Up 2 x 104. Push-Up 2 x 155. Plank 4 x 45 Seconds6. Physio Ball Back Extension 2 x 107. Dumbbell (Kettlebell) Squat 2 x 10-----8. Platform Depth Jump 1 x 89. Long Jump 1 x 810. Barrier Lateral Jump 1 x 811. Dumbbell/Kettlebell High Swing 2 x 81. Dumbbell/Kettlebell Squat 2 x 102. Jackknife on a Ball 2 x 103. Dip 3 x 104. Pull-Us 2 x 105. Ball Roll Out 2 x 206. Superman 2 x 20----7. Vertical Depth Jump 1 x 88. Hurdle Jump 1 x 89. Box Shuffle 1 x 810. Single Leg Chop 2 x 101. Step up 2 x 102. Side Bridge Hip Abduction 2 x 103. Bent Over Row 2 x 10 each Arm4. Dumbbell Chest Press 3 x 85. Plank 4 x 45 seconds6. Rear Incline 3 x 30 Seconds----7. Staircase Jump 1 x 108. Vertical Jump 1 x 89. Lateral Bound 1 x 810. Plank Shuffle 1 x 20Power Cycle Workout 4Power Cycle Workout 5Power Cycle Workout 61. Walking Lunge 3 x 102. Bulgarian Squat 2 x 103. Pull-Up 2 x 124. Push-Up 2 x 155. Plank 4 x 45 Seconds (longer if you can)6. Physio Ball Back Extension 2 x 127. Dumbbell (Kettlebell) Squat 2 x 12-----8. Platform Depth Jump 2 x 69. Long Jump 2 x 610. Barrier Lateral Jump 2 x 611. Dumbbell/Kettlebell High Swing 2 x 101. Dumbbell/Kettlebell Squat 2 x 122. Jackknife on a Ball 2 x 123. Dip 3 x 124. Pull-Up 2 x 125. Ball Rollout 2 x 206. Superman 2 x 20----7. Vertical Depth Jump 2 x 68. Hurdle Jump 2 x 69. Box Shuffle 2 x 610. Single Leg Chop 2 x 121. Step-Up 2 x 122. Side Bridge Hip Abduction 2 x 123. Bent Over Row 2 x 12 each Arm4. Dumbbell Chest Press 3 x 105. Plank 4 x 45 sec (longer if you can)6. Rear Incline 3 x 40 Seconds----7. Staircase Jump 2 x 88. Vertical Jump 2 x 89. Lateral Bound 2 x 810. Plank Shuffle 2 x 20Power Cycle Workout 7Power Cycle Workout 8Power Cycle Workout 91. Dumbbell Front Squat 3 x 82. Side Split Squat 2 x 123. Pull-Up 3 x124. Dumbbell Chest Press 3 x 155. Plank 4 x 50 sec6. Superman 4 x 30 sec1. Walking Lunge Squat 3 x 102. Bulgarian Squat 3 x 83. Stability Ball Rollout 3 x 124. Dip 2 x 105. Jackknife Sit-Up 3 x Max6. Back Extension w/Ball 3 x Max1. Step-Up 3 x 102. Lying Leg Raise 3 x 103. Bent Over Row 2 x 20 each arm4. Dumbbell Overhead Press 2 x 105. Stability Ball Roll Out 3 x 126. Superman 4 x 40 secPage 4WE BELIEVE IN res.com

VELOCIOUS CYCLING ADVENTURESWeek 4Week 5Week 6---------------7. Platform Jump 2 x 108. Long Jump 2 x 109. Barrier Lateral Jump 2 x 1010. Dumbbell High Swing 2 x 157. Vertical Depth Jump 2 x 108. Hurdle Jump 2 x 109. Box Shuffle 2 x 1010. Plank Shuffle 2 x 207. Staircase Jump 2 x 108. Hurdle Jump 2 x 109. Lateral Bound 2 x 1010. Single Leg Chop 2 x 10 each legPower Cycle Workout 10Power Cycle Workout 11Power Cycle Workout 121. Dumbbell Front Squat 3 x 102. Side Split Squat 2 x 153. Pull-Up 3 x 154. Dumbbell Chest Press 3 x 155. Plank 4 x 55 sec6. Superman 4 x 35 sec----7. Platform Jump 3 x 88. Long Jump 2 x 109. Barrier Lateral Jump 3 x 810. Dumbbell High Swing 2 x 151. Walking Lunge Squat 3 x 102. Bulgarian Squat 3 x 103. Stability Ball Rollout 3 x 154. Dip 2 x 125. Jackknife Sit-Up 3 x Max6. Back Extension w/Ball 3 x Max----7. Vertical Depth Jump 3 x 88. Hurdle Jump 2 x 109. Box Shuffle 3 x 810. Plank Shuffle 2 x 201. Step-Up 3 x 102. Lying Leg Raise 3 x 153. Bent Over Row 2 x 20 each arm4. Dumbbell Overhead Press 2 x 105. Stability Ball Rollout 3 x 156. Superman 4 x 45 sec----7. Staircase Jump 2 x 108. Hurdle Jump 3 x 89. Lateral Bound 2 x 1010. Single Leg Chop 2 x 15 each legPower Cycle Workout 13Power Cycle Workout 14Power Cycle Workout 151. Walking Lunge 3 x 152. Bulgarian Squat 3 x 103. Pull-Up 2 x 104. Push-Up 3 x 125. Plank 4 x 60 Seconds6. Physio Ball Back Extension 3 x 107. Dumbbell (Kettlebell) Squat 3 x 10-----8. Platform Depth Jump 3 x 89. Long Jump 3 x 810. Barrier Lateral Jump 3 x 811. Dumbbell/Kettlebell High Swing 3 x 81. Dumbbell/Kettlebell Squat 3 x 122. Jack Knife on a Ball 3 x 123. Dip 3 x 104. Pull-Up 2 x 105. Ball Rollout 3 x 206. Regular Superman 3 x 20----7. Vertical Depth Jump 3 x 88. Hurdle Jump 3 x 89. Box Shuffle 3 x 810. Single Leg Chop 3 x 101. Step-Up 3 x 122. Side Bridge Hip Abduction 3 x 103. Bent Over Row 2 x 20 each Arm4. Dumbbell Chest Press 3 x 125. Plank 4 x 60 seconds6. Rear Incline 3 x 45 Seconds----7. Staircase Jump 3 x 108. Vertical Jump 3 x 89. Lateral Bound 3 x 810. Plank Shuffle 3 x 20Power Cycle Workout 16Power Cycle Workout 17Power Cycle Workout 181. Walking Lunge 3 x 102. Bulgarian Squat 2 x 103. Pull-Up 3 x 124. Push-Up 3 x 155. Plank 4 x 60 seconds (longer if you can)6. Physio Ball Back Extension 3 x 127. Dumbbell (Kettlebell) Squat 3 x 12-----8. Platform Depth Jump 2 x 129. Long Jump 2 x 1210. Barrier Lateral Jump 2 x 1211. Dumbbell/Kettlebell High Swing 3 x 151. Dumbbell/Kettlebell Squat 3 x 122. Jackknife on a Ball 3 x 123. Dips 3 x 124. Pull-Up 3 x 125. Ball Rollout 3 x 206. Regular Superman 3 x 20----7. Vertical Depth Jump 3 x 108. Hurdle Jump 3 x 109. Box Shuffle 3 x 1010. Single Leg Chop 3 x 151. Step-Up 3 x 122. Side Bridge Hip Abduction 3 x 123. Bent Over Row 3 x 12 each Arm4. Dumbbell Chest Press 3 x 105. Plank 4 x 60 sec (longer if you can)6. Rear Incline 3 x 60 sec (longer if youcan)----7. Staircase Jump 3 x 108. Vertical Jump 3 x 109. Lateral Bound 3 x 1010. Plank Shuffle 3 x 20Page 5WE BELIEVE IN res.com

VELOCIOUS CYCLING ADVENTURESWeek 7Week 8Power Cycle Workout 19Power Cycle Workout 20Power Cycle Workout 211. Dumbbell Front Squat 3 x 102. Side Split Squat 3 x 153. Pull-Up 3 x 154. Dumbbell Chest Press 3 x 155. Plank 4 x 60 sec (go longer if can)6. Superman 4 x 60 sec (go longer if can)----7. Platform Jump 3 x 88. Long Jump 3 x 109. Barrier Lateral Jump 3 x 810. Dumbbell High Swing 2 x 151. Walking Lunge 3 x 102. Bulgarian Squat 3 x 103. Stability Ball Rollout 3 x 154. Dip 2 x 125. Jackknife Sit-Up 3 x Max6. Back Extension w/Ball 3 x Max----7. Vertical Depth Jump 3 x 108. Hurdle Jump 3 x 109. Box Shuffle 3 x 1210. Plank Shuffle 3 x 201. Step-Up 3 x 102. Lying Leg Raise 3 x 153. Bent Over Row 2 x 20 each arm4. Dumbbell Overhead Press 2 x 105. Stability Ball Rollout 3 x 156. Superman 4 x 45 sec----7. Staircase Jump 2 x 108. Hurdle Jump 3 x 89. Lateral Bound 2 x 1210. Single Leg Chop 2 x 15 each legPower Cycle Workout 22Power Cycle Workout 23Power Cycle Workout 241. Walking Lunge 3 x 102. Bulgarian Squat 2 x 103. Pull-Up 3 x 124. Push-Up 3 x 155. Plank 4 x 60 seconds (longer if you can)6. Back Extension w/Ball 3 x 127. Dumbbell (Kettlebell) Squat 3 x 12-----8. Platform Depth Jump 2 x 129. Long Jump 2 x 1210. Barrier Lateral Jump 2 x 1211. Dumbbell/Kettlebell High Swing 3 x 151. Dumbbell/Kettlebell Squat 3 x 122. Jackknife on a Ball 3 x 123. Dip 3 x 124. Pull-Up 3 x 125. Ball Rollout 3 x 206. Regular Superman 3 x 20----7. Vertical Depth Jump 3 x 108. Hurdle Jump 3 x 109. Box Shuffle 3 x 1010. Single Leg Chop 3 x 151. Step-Up 3 x 122. Side Bridge Hip Abduction 3 x 123. Bent Over Row 3 x 12 each Arm4. Dumbbell Chest Press 3 x 105. Plank 4 x 60 sec (longer if you can)6. Rear Incline 3 x 60 sec (longer if youcan)----7. Staircase Jump 3 x 108. Vertical Jump 3 x 109. Lateral Bound 3 x 1010. Plank Shuffle 3 x 20Page 6WE BELIEVE IN res.com