STRENGTH, PHASE 1
Functional Strength Training
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
Contents
FUNCTIONAL STRENGTH TRAINING ..................................................................................... 2
WHY FUNCTIONAL STRENGTH FOR CYCLISTS? ............................................................ 2
OUR PROGRAM ....................................................................................................................... 2
EQUIPMENT NEEDED ............................................................................................................ 2
THE WORKOUTS ..................................................................................................................... 2
THE STRENGTH WORKOUT: AN EXAMPLE .......................................................................... 3
THE PROGRAM ............................................................................................................................ 4
ADDITIONAL FOCUS EXERCISES ........................................................................................... 7
VIDEO LINKS AND INSTRUCTION .......................................................................................... 8
THE NEXT STEP ........................................................................................................................... 8
Page 1
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
FUNCTIONAL STRENGTH TRAINING
WHY FUNCTIONAL STRENGTH FOR CYCLISTS?
In the traditional definition, functional strength training is the practice of motion against resistance, with
the 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-day
activities. Although functional strength training is commonly perceived as a form of core training, core
training 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, no
longer spontaneously stimulated by our training to improve our functional strength.
The movements of functional training require us to coordinate balance and control, and timing the
muscle contractions forces us out of our box to focus on correcting the muscular imbalance developed
in cycling-specific workouts. The major adjustments our bodies must make to improve functional
performance 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 to
functional training.
OUR PROGRAM
This 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 the
winter. This program is designed to get us ready and balanced for phase 2 of our strength training
program: the twelve-week strength resistance training session.
EQUIPMENT NEEDED
1.
2.
3.
4.
5.
Dumbbells and/or kettlebells
Physio or stability ball
Medicine ball
Exercise mat
Pull-up bar
THE WORKOUTS
There are 10-11 exercises in each workout. The first six or seven exercises focus on the functional
aspect of balancing specific muscle groups, and the last four focus on plyometric strength. Start by doing
the exercises with just your bodyweight or a weight that is comfortable for you. If you can complete the
reps and the sets easily, start adding some weights. Upon completion of a workout, you should be tired
but not exhausted. The goal is not increasing weight but balancing your muscles. The time between sets
should be short (30 seconds to 2 minutes). Use the links for visual reference.
Page 2
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
THE STRENGTH WORKOUT: AN EXAMPLE
WARM-UP
5-10 minutes bike spin, walker, treadmill, or other cardio
WORKOUT/MAIN SET
Sets, reps, and rest: Perform all of the exercise types listed below; doing one of each focus (see
additional 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 slight
amount of weight accordingly (kettlebells, dumbbells, etc.) to each group.
Walking Lunges: 3 sets x 10 reps
Bulgarian Squat: 2 sets x 8 reps
Pull Up: 2 sets x 10 reps
Push Up: 2 sets x 15 reps
Plank: 4 sets x 45 seconds
Physio Ball Back Extensions: 2 sets x 10 reps
Dumbbell (Kettlebell) Squat: 2 sets x 10 reps
Platform Depth Jumps: 1 set x 8 reps
Long Jumps: 1 set x 8 reps
Barrier Lateral Jumps: 1 set x 8 reps
Dumbbell/Kettlebell High Swing: 2 sets x 8 reps
COOL DOWN
5 minutes of cardio exercises (treadmill, stationary bike, trainer, fast walking)
Page 3
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
THE PROGRAM
Daily Warmup: 5-10 minutes bike spin, walker, treadmill, or other cardio
Main Set: Sets, reps, and rest: Perform all of the exercises types listed below. Do one of each focus (see
additional 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 strength
work 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 1
Week 2
Week 3
Power Cycle Workout 1
Power Cycle Workout 2
Power Cycle Workout 3
1. Walking Lunge 3 x 10
2. Bulgarian Squat 2 x 8
3. Pull-Up 2 x 10
4. Push-Up 2 x 15
5. Plank 4 x 45 Seconds
6. Physio Ball Back Extension 2 x 10
7. Dumbbell (Kettlebell) Squat 2 x 10
-----8. Platform Depth Jump 1 x 8
9. Long Jump 1 x 8
10. Barrier Lateral Jump 1 x 8
11. Dumbbell/Kettlebell High Swing 2 x 8
1. Dumbbell/Kettlebell Squat 2 x 10
2. Jackknife on a Ball 2 x 10
3. Dip 3 x 10
4. Pull-Us 2 x 10
5. Ball Roll Out 2 x 20
6. Superman 2 x 20
----7. Vertical Depth Jump 1 x 8
8. Hurdle Jump 1 x 8
9. Box Shuffle 1 x 8
10. Single Leg Chop 2 x 10
1. Step up 2 x 10
2. Side Bridge Hip Abduction 2 x 10
3. Bent Over Row 2 x 10 each Arm
4. Dumbbell Chest Press 3 x 8
5. Plank 4 x 45 seconds
6. Rear Incline 3 x 30 Seconds
----7. Staircase Jump 1 x 10
8. Vertical Jump 1 x 8
9. Lateral Bound 1 x 8
10. Plank Shuffle 1 x 20
Power Cycle Workout 4
Power Cycle Workout 5
Power Cycle Workout 6
1. Walking Lunge 3 x 10
2. Bulgarian Squat 2 x 10
3. Pull-Up 2 x 12
4. Push-Up 2 x 15
5. Plank 4 x 45 Seconds (longer if you can)
6. Physio Ball Back Extension 2 x 12
7. Dumbbell (Kettlebell) Squat 2 x 12
-----8. Platform Depth Jump 2 x 6
9. Long Jump 2 x 6
10. Barrier Lateral Jump 2 x 6
11. Dumbbell/Kettlebell High Swing 2 x 10
1. Dumbbell/Kettlebell Squat 2 x 12
2. Jackknife on a Ball 2 x 12
3. Dip 3 x 12
4. Pull-Up 2 x 12
5. Ball Rollout 2 x 20
6. Superman 2 x 20
----7. Vertical Depth Jump 2 x 6
8. Hurdle Jump 2 x 6
9. Box Shuffle 2 x 6
10. Single Leg Chop 2 x 12
1. Step-Up 2 x 12
2. Side Bridge Hip Abduction 2 x 12
3. Bent Over Row 2 x 12 each Arm
4. Dumbbell Chest Press 3 x 10
5. Plank 4 x 45 sec (longer if you can)
6. Rear Incline 3 x 40 Seconds
----7. Staircase Jump 2 x 8
8. Vertical Jump 2 x 8
9. Lateral Bound 2 x 8
10. Plank Shuffle 2 x 20
Power Cycle Workout 7
Power Cycle Workout 8
Power Cycle Workout 9
1. Dumbbell Front Squat 3 x 8
2. Side Split Squat 2 x 12
3. Pull-Up 3 x12
4. Dumbbell Chest Press 3 x 15
5. Plank 4 x 50 sec
6. Superman 4 x 30 sec
1. Walking Lunge Squat 3 x 10
2. Bulgarian Squat 3 x 8
3. Stability Ball Rollout 3 x 12
4. Dip 2 x 10
5. Jackknife Sit-Up 3 x Max
6. Back Extension w/Ball 3 x Max
1. Step-Up 3 x 10
2. Lying Leg Raise 3 x 10
3. Bent Over Row 2 x 20 each arm
4. Dumbbell Overhead Press 2 x 10
5. Stability Ball Roll Out 3 x 12
6. Superman 4 x 40 sec
Page 4
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
Week 4
Week 5
Week 6
-----
-----
-----
7. Platform Jump 2 x 10
8. Long Jump 2 x 10
9. Barrier Lateral Jump 2 x 10
10. Dumbbell High Swing 2 x 15
7. Vertical Depth Jump 2 x 10
8. Hurdle Jump 2 x 10
9. Box Shuffle 2 x 10
10. Plank Shuffle 2 x 20
7. Staircase Jump 2 x 10
8. Hurdle Jump 2 x 10
9. Lateral Bound 2 x 10
10. Single Leg Chop 2 x 10 each leg
Power Cycle Workout 10
Power Cycle Workout 11
Power Cycle Workout 12
1. Dumbbell Front Squat 3 x 10
2. Side Split Squat 2 x 15
3. Pull-Up 3 x 15
4. Dumbbell Chest Press 3 x 15
5. Plank 4 x 55 sec
6. Superman 4 x 35 sec
----7. Platform Jump 3 x 8
8. Long Jump 2 x 10
9. Barrier Lateral Jump 3 x 8
10. Dumbbell High Swing 2 x 15
1. Walking Lunge Squat 3 x 10
2. Bulgarian Squat 3 x 10
3. Stability Ball Rollout 3 x 15
4. Dip 2 x 12
5. Jackknife Sit-Up 3 x Max
6. Back Extension w/Ball 3 x Max
----7. Vertical Depth Jump 3 x 8
8. Hurdle Jump 2 x 10
9. Box Shuffle 3 x 8
10. Plank Shuffle 2 x 20
1. Step-Up 3 x 10
2. Lying Leg Raise 3 x 15
3. Bent Over Row 2 x 20 each arm
4. Dumbbell Overhead Press 2 x 10
5. Stability Ball Rollout 3 x 15
6. Superman 4 x 45 sec
----7. Staircase Jump 2 x 10
8. Hurdle Jump 3 x 8
9. Lateral Bound 2 x 10
10. Single Leg Chop 2 x 15 each leg
Power Cycle Workout 13
Power Cycle Workout 14
Power Cycle Workout 15
1. Walking Lunge 3 x 15
2. Bulgarian Squat 3 x 10
3. Pull-Up 2 x 10
4. Push-Up 3 x 12
5. Plank 4 x 60 Seconds
6. Physio Ball Back Extension 3 x 10
7. Dumbbell (Kettlebell) Squat 3 x 10
-----8. Platform Depth Jump 3 x 8
9. Long Jump 3 x 8
10. Barrier Lateral Jump 3 x 8
11. Dumbbell/Kettlebell High Swing 3 x 8
1. Dumbbell/Kettlebell Squat 3 x 12
2. Jack Knife on a Ball 3 x 12
3. Dip 3 x 10
4. Pull-Up 2 x 10
5. Ball Rollout 3 x 20
6. Regular Superman 3 x 20
----7. Vertical Depth Jump 3 x 8
8. Hurdle Jump 3 x 8
9. Box Shuffle 3 x 8
10. Single Leg Chop 3 x 10
1. Step-Up 3 x 12
2. Side Bridge Hip Abduction 3 x 10
3. Bent Over Row 2 x 20 each Arm
4. Dumbbell Chest Press 3 x 12
5. Plank 4 x 60 seconds
6. Rear Incline 3 x 45 Seconds
----7. Staircase Jump 3 x 10
8. Vertical Jump 3 x 8
9. Lateral Bound 3 x 8
10. Plank Shuffle 3 x 20
Power Cycle Workout 16
Power Cycle Workout 17
Power Cycle Workout 18
1. Walking Lunge 3 x 10
2. Bulgarian Squat 2 x 10
3. Pull-Up 3 x 12
4. Push-Up 3 x 15
5. Plank 4 x 60 seconds (longer if you can)
6. Physio Ball Back Extension 3 x 12
7. Dumbbell (Kettlebell) Squat 3 x 12
-----8. Platform Depth Jump 2 x 12
9. Long Jump 2 x 12
10. Barrier Lateral Jump 2 x 12
11. Dumbbell/Kettlebell High Swing 3 x 15
1. Dumbbell/Kettlebell Squat 3 x 12
2. Jackknife on a Ball 3 x 12
3. Dips 3 x 12
4. Pull-Up 3 x 12
5. Ball Rollout 3 x 20
6. Regular Superman 3 x 20
----7. Vertical Depth Jump 3 x 10
8. Hurdle Jump 3 x 10
9. Box Shuffle 3 x 10
10. Single Leg Chop 3 x 15
1. Step-Up 3 x 12
2. Side Bridge Hip Abduction 3 x 12
3. Bent Over Row 3 x 12 each Arm
4. Dumbbell Chest Press 3 x 10
5. Plank 4 x 60 sec (longer if you can)
6. Rear Incline 3 x 60 sec (longer if you
can)
----7. Staircase Jump 3 x 10
8. Vertical Jump 3 x 10
9. Lateral Bound 3 x 10
10. Plank Shuffle 3 x 20
Page 5
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
Week 7
Week 8
Power Cycle Workout 19
Power Cycle Workout 20
Power Cycle Workout 21
1. Dumbbell Front Squat 3 x 10
2. Side Split Squat 3 x 15
3. Pull-Up 3 x 15
4. Dumbbell Chest Press 3 x 15
5. Plank 4 x 60 sec (go longer if can)
6. Superman 4 x 60 sec (go longer if can)
----7. Platform Jump 3 x 8
8. Long Jump 3 x 10
9. Barrier Lateral Jump 3 x 8
10. Dumbbell High Swing 2 x 15
1. Walking Lunge 3 x 10
2. Bulgarian Squat 3 x 10
3. Stability Ball Rollout 3 x 15
4. Dip 2 x 12
5. Jackknife Sit-Up 3 x Max
6. Back Extension w/Ball 3 x Max
----7. Vertical Depth Jump 3 x 10
8. Hurdle Jump 3 x 10
9. Box Shuffle 3 x 12
10. Plank Shuffle 3 x 20
1. Step-Up 3 x 10
2. Lying Leg Raise 3 x 15
3. Bent Over Row 2 x 20 each arm
4. Dumbbell Overhead Press 2 x 10
5. Stability Ball Rollout 3 x 15
6. Superman 4 x 45 sec
----7. Staircase Jump 2 x 10
8. Hurdle Jump 3 x 8
9. Lateral Bound 2 x 12
10. Single Leg Chop 2 x 15 each leg
Power Cycle Workout 22
Power Cycle Workout 23
Power Cycle Workout 24
1. Walking Lunge 3 x 10
2. Bulgarian Squat 2 x 10
3. Pull-Up 3 x 12
4. Push-Up 3 x 15
5. Plank 4 x 60 seconds (longer if you can)
6. Back Extension w/Ball 3 x 12
7. Dumbbell (Kettlebell) Squat 3 x 12
-----8. Platform Depth Jump 2 x 12
9. Long Jump 2 x 12
10. Barrier Lateral Jump 2 x 12
11. Dumbbell/Kettlebell High Swing 3 x 15
1. Dumbbell/Kettlebell Squat 3 x 12
2. Jackknife on a Ball 3 x 12
3. Dip 3 x 12
4. Pull-Up 3 x 12
5. Ball Rollout 3 x 20
6. Regular Superman 3 x 20
----7. Vertical Depth Jump 3 x 10
8. Hurdle Jump 3 x 10
9. Box Shuffle 3 x 10
10. Single Leg Chop 3 x 15
1. Step-Up 3 x 12
2. Side Bridge Hip Abduction 3 x 12
3. Bent Over Row 3 x 12 each Arm
4. Dumbbell Chest Press 3 x 10
5. Plank 4 x 60 sec (longer if you can)
6. Rear Incline 3 x 60 sec (longer if you
can)
----7. Staircase Jump 3 x 10
8. Vertical Jump 3 x 10
9. Lateral Bound 3 x 10
10. Plank Shuffle 3 x 20
Page 6
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
ADDITIONAL FOCUS EXERCISES
If one or more of the exercises above is something that you can’t perform or don’t have the right
equipment for, you can substitute exercises from each focus group.
FOCUS
EXERCISE
ALTERNATE
ALTERNATE
ALTERNATE
ALTERNATE
PEDAL FORCE
Dumbbell Squat
Walking Lunge
Dumbbell Front Squat
Step-Up
Rear Lunge
PEDAL BALANCE
Bulgarian Squat
Side Bridge Hip
Abduction
Side Split Squat
Jackknife on Ball
Lying Leg Raise
UPPER PULL
Pull-Up
Stability Ball Rollout
Lat Pulldown
Bent Over Row
UPPER PUSH
Dumbbell Chest Press
Dip
Dumbbell Overhead
Press
CORE 1
Plank –
Regular & Lateral
Jackknife Sit-Up
Physio Ball Rollout
(on elbow)
CORE 2
Physio Ball Back
Extension
Back Bridge –
Rear Decline & Incline
Superman –
Regular & Contralateral
DEPTH JUMPS
Platform
Vertical
Staircase
MULTIPLE JUMPS
Long Jumps
Vertical Jumps
Hurdle Jumps
LATERAL JUMPS
Barrier Lateral Jumps
Box Shuffle
Lateral Bound
POWER
Dumbbell High Swing
Plank Shuffle
Single Leg Chop
Page 7
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com
VELOCIOUS CYCLING ADVENTURES
VIDEO LINKS AND INSTRUCTION
All of the exercise links used within this eBook are from exrx.net.
“ExRx.net (Exercise Prescription on the Internet) is a free resource for the exercise professional, coach,
or fitness enthusiast featuring comprehensive exercise libraries (>1600 exercises), fitness assessment
calculators, and reference articles. Now celebrating over fifteen years online! ExRx.net is a
recommended resource in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription,
5th ed. (pgs. 224, 349). ExRx.net is also an NSCA authorized CEU provider. See our NSCA CEU approved
study modules.”
THE NEXT STEP
This functional strength program is eight weeks long and is the perfect lead-in to our twelve-week
strength resistance training program. Once you get your muscles balanced and working together
through functional strength, the transition to more traditional, gym-style weight training will be much
easier on your body, and you’ll be much less likely to be injured from it.
Page 8
WE BELIEVE IN ADVENTURE.
#livethedream
www.velociouscyclingadventures.com