Skip to content

Strength
Training

Why Strength Train?

Strength training improves your ability to generate force which is one of the parts of the equation that produces power:

What Does A Strength Block
Look Like?

I like to break the strength/preparation block down into 3-4 phases for my athletes:

Phase 1

Preparation: 2 weeks of strictly bodyweight exercises to prepare the body for the heavier loads to come as well as learn the movement pattern before adding additional load. 3-5 sets of 15-20 reps per exercise. This phase is accompanied by low-cadence and high-torque training on-bike.

Phase 2

Transition: 1-2 weeks of easy to moderate weight to gradually adapt to heavier loads. 3-5 sets of 8-12 reps per exercise. This phase is accompanied by low-cadence and high-torque training on-bike.

Phase 3

Strength: 4-6 weeks of moderate to heavy weight to improve force production capabilities of mainly the glutes, quads, hamstrings, and calf. 3-4 sets of 3-6 reps per exercise. This phase is accompanied by force-production specific training on-bike.

Phase 4

Velocity: 4 weeks of low load and high velocity movements to improve explosivity. 3 sets of 10-15 reps per exercise. Typically, I only do this phase with track specialists.

The Exercises

Below, you will find the common exercises you’ll perform during your 2-3 month strength-focused block. Please familiarize yourself with each movement by watching the short video and listening to the directions. They are listed alphabetically.

Bicycle Crunch


Bird Dog


Curtsy Lunge


Dead Bug

Frog Pump

Glute Bridge

Pike Pushup

Plank

Pushup

Quadruped Kickback

Reverse Lunge

Side-Lying Clamshell

Side Plank

Single Leg Deadlift

Split Squat

Twisting Crunch

Book an Initial Meeting