Asphodel | Strong, Fast, & Fit AF
Cycling, Triathlon
Coach
Cris O'Brien
Minimal Equipment, strength training for cycling.
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Adaptation
A1
Inchworm
3 x 5
A2
Scorpion
3 x 10
A3
Kneeling Hip Flexor Stretch
3 x 0:30
B1
Reverse Lunge (aka Step-Back Lunge)
3 x 20
B2
Dead Bug
3 x 20
B3
Cossack Squat
3 x 20
B4
Russian Twist
3 x 20
B5
Air Squat
3 x 20
C
Inverted Row (Horizontal Row)
3 x 10
Tuesday
Adaptation
A1
Cat and Cow Stretch
3 x 10
A2
High Knees With Forward Travel
3 x 20
A3
Pigeon Stretch
3 x 0:30
B1
Deadlift Using Bands (No Bar)
3 x 10
B2
Hi to Low Marching Plank
3 x 12
B3
Foam Roll Assisted Cyclist Squat
3 x 10
B4
Glute Bridge Hold
3 x 0:45
B5
Burpee
3 x 10
C
Push-up
3 x 10
Thursday
Adaptation
A1
Air Squat
3 x 5
A2
Fire Hydrant
3 x 20
A3
Hamstring Rope Stretch
3 x 0:30
B1
Wall Sit
3 x 0:30
B2
Split Squat (Bodyweight or Loaded)
3 x 8
B3
Jump Squat
3 x 16
C
Bench Dip
3 x 10
D
Single Leg V-ups
3 x 16
