The e-book provides a comprehensive guide to achieving the goal of increasing strength. Although tailored towards cycling, it also provides exercises for the upper body to ensure a well-rounded and considered approach. Each phase has information about what to expect from the training phase. These sessions are designed in a similar style to the Cycling Strength Coach monthly training programmes.
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Full Programme Structure
The programme includes a general warm up and cool down, and three phases of training; one phase per month and two sessions per week. These sessions require the use of bodyweight only which increase in difficulty throughout. All exercises can be easily adapted as long as they use the same muscle groups.
Moving onto the training sessions, you will start slowly and complete simple exercises in order to understand how your body reacts to a new training stimulus. For instance, dealing with adding an extra dimension to your weekly training schedule. You will also no doubt suffer some muscle soreness, so learning how to deal with this is also useful whilst the sets and repetitions are lower and the movements simpler.
The second phase of training works on more complex exercises to provide the stimulus for continued muscular development. The lower body exercises use double and introduces single leg exercises as well as some jumping movements.
The final phase builds on your achievements in phases one and two, by developing your explosive strength. This is structured similar to the previous phase, with now longer rest periods in order to recover fully between sets. You’re going to need this rest, as the exercises become difficult..
