Strength & Conditioning Plan
Evergreen | All disciplines | 12 Weeks | Coach: Sarah Hunter
Browse Training Program
Wk 1 Introduction & Getting Started
Wk 2 – Osteopenia and Osteoporosis
Wk 3 – Reviewing foot and ankle stability
Wk 4 – Hip hinge vs the squat
Wk 5 – Training tempo
Wk 6 – Lunges
Wk 7 – Over half way there
Wk 8 – Squat position
Wk 9 – Core Exercises
Wk 10 – Stretching vs dynamic warm up
Wk 11 – Almost there
Wk 12 – The Final Week
This Plan
This program is designed to need minimal kit and can be completed at home, when travelling, at the beach, in fact you can do this program practically anywhere. Which is the reason why it is so popular.
This program has been specifically designed for cyclists. Most online strength and conditioning packages are purely designed with general hypertrophy in mind, meaning that you will get strong and maybe quite big, but that strength will not translate to strength on the bike.
These programs are designed to get you strong, but not heavy; ripped, but not bulky; bullet proof but not sore.
Make sure you check out this first video which explains why foot and ankle stability is important and why doing these exercises either barefoot or in minimalist shoes is also important.
[memb_hide]EXPLAINING TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide]
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- Mini band – fabric = size large, or regular = size medium
- Long resistance band – size: extra small
- Long resistance band – size: small (slightly thicker than the band above)
- Fit/Gym Ball
✓ Can follow along with 15-20 minutes of time each day
✓ Videos to follow along each week
✓ Teaching points for all movements
✓ PDF Downloadable program
✓ All ages
✓ Beginner to advanced cycling skill level
✓ Goals of not hurting on your rides
✓ Men and women who want to be the strongest they can be on the bike.
✓ Riders who want to bullet proof their body and become more injury resilient.
✓ Riders who want an intelligent strength training program designed specifically for cyclists.
✓ Riders who do not necessarily have access to a full gym and want to work out at home/ while travelling and with a minimal amount of equipment.
- If you’re a CLUB member, click on the ‘Enrol’ on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
How should I structure these sessions around my riding?
If you are in the base phase of training, or more than 8 weeks away from your ‘A’ priority race, then prioritise the strength sessions. For example you may end up doing a ride and a gym session in the same day, then complete the gym session first.
If you are in the build phase of training, or under 8 weeks until your ‘A’ priority race then prioritise your key riding sessions first during the week, then do the strength sessions as second priority. What this means is that more often than not you will be doing these gym sessions with some level of fatigue in the legs. But what it does mean is that you should be fresh enough to hit the hard sessions on the bike with the intensity they require.
I am sick or cannot complete a week, what should I do?
The session can be rolled over to the next week, complete the next session when you can, rather than jumping ahead.
Can I do these sessions at home or when I’m travelling?
Absolutely yes. This training plan has been specifically designed so that you don’t need a gym or expensive equipment to complete them.
Access your plan:
NOTE: as you progress through your training program, you will see each week appear above – normally released weekly from when you’ve enrolled in the training program.
Meet Your Coach
Sarah Hunter
Associate Coach & Personal Trainer
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