The Performance Ranch
Cycling, Endurance, Functional TrainingThis program is designed for cyclists that have minimal strength training experience. We will take our time to work on proper movement mechanics and refine your skill.
Weightlifting and endurance sports are lifelong sports, we want you to stay injury-free for that time. As a coach since 2003 and an endurance athlete since 2007, I have my fair share of experiences that will help you succeed.
The program will progress each week for 13 weeks. In the process of you building up, we will have you hitting all 6 of our movement patterns. The hinge, squat, push, pull, carry, and core control.
The program also has several 15-minute recovery sessions for the days you're doing your endurance training.
Also, with years of experience, I noticed that most endurance athletes don't want to ruin their weekend rides or run so they skip doing anything on Fridays.
We developed a total body mobility workout that will have you feeling good for the weekend. This bodyweight mobility session is on Friday's and it will set you up for the weekend.
For more information regarding our training methodology and movement education, please visit our YouTube channel. https://www.youtube.com/performanceranch
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Foam Roller Series 5 each side/each direction 10 each side Mini-Band Hip Bridge Mini-Band Supine Knee Driver Mini-Band Int/Ext Rotation Mini-Band Lateral Walk Ankle Rocking and T-Spine Mobility
Active Warm-Up
B
1. Cook Hip Lift 3x 10 sec 2. Active Leg Lower 10x ea 3. Bird Dog 5x ea 4. Kneeling Mountain Climber 3x ea 5. Split Squat 5x ea 6. Lateral Lunge 5x ea
C1
FMS: Deep Squat
C2
FMS: Inline Lunge
C3
FMS: TSPU
C4
FMS: Active Straight Leg Raise
D
Toe Touch Progression
1 x 5
E1
Kettlebell Tall Kneeling Hip Hinge
2 x 10
E2
Band High Resisted Hip Hinge
2 x 10
E3
Kettlebell Deadlift
2 x 8
F1
Band Scap Row
2 x 10
F2
Band Row
2 x 10
F3
Low Plank
2 x 0:20
Recovery
G
Flexibility Circuit
Hold 30-60 seconds for each stretch - Kneeling Hip Flexor Stretch - Childs Pose - Lat stretch with roller - Brettzal
Prep
A
Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!
Flexibility Circuit
B
Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec
Prep
A
PR Warm Up
For the warmup, please take off your shoes or wear barefoot training shoes, this will help stimulate more muscles as well as enhance your ability to create tension. 1. Soft Tissue ~ 5-10 min -Foam Roller - Hit your hot spots (Lats, QL, Piriformis, Quads, Adductors, Calves, Ankle) 2. Breathing Ramp Up - 2 min 3. Mobility/Activation - 5 min - Supine Rotations, Floor Bridge, Open Book, Cat/Cow, GOATA Low Hinge, GOATA Weight shift, Quadruped Hip Series, Standing Ankle Rotations 4. Mini Band Activation - Forward, Backwards, Lateral Walks X 10 - Squats X 10 5. Dynamic Flexibility - 3 ea. side - Kneeling Mountain Climber - Adductor Rock - Split Squat - Split Stance Deadlift (no weight)
Neural Prep
B
Two Ball Drill - 1 min Fast Feet - 5 sec each / rest 30 sec between each - Same Time - Alternating - Rotational
C1
Drop Squat
3 x 6
C2
Tall Kneeling Medicine Ball Chest Pass
3 x 6
C3
High Plank
3 x 8
D1
Kettlebell Deadlift
3 x 8
D2
Kettlebell Pendlay Row
3 x 8
D3
Low Plank
3 x 8
E1
Kettlebell Goblet Squat w/Curl
3 x 6
E2
Floor Push-Up
3 x MAX
E3
Kneeling Side Plank w/leg raise
3 x 5
F
Rower
1 x 5:00
Recovery
G
Flexibility Circuit
Hold 30-60 seconds for each stretch - Kneeling Hip Flexor Stretch - Childs Pose - Lat stretch with roller - Brettzal
Prep
A
Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!
Flexibility Circuit
B
Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec
Activate
C
Mini Band Circuit 10x ea Cook Hip Lift 3x 10 sec hold ea Leg Lower 10x ea
Prep
A
Breathing
Diaphragmatic Breathing - Inhale through the nose, fill lungs and expand your rib cage, relax your shoulders Exhale through pierced lips, 2x as long as your inhale This is the intro to core training. Your ability to set tension will dictate how effective your core engages. Complete 10 breath cycles, inhale for 3 seconds, and exhale for 6 seconds.
Standing Mobility Circuit
B
This standing mobility circuit will have your body feeling primed for the Ground-Based circuit. Standing Hip Circles Standing Lateral Bend Standing Shoulder Rotations Standing Shoulder Egyptians Standing Ear to Shoulder Standing Chin to Shoulder Standing Full Leg Circle Standing Ankle Rotations
Durability Circuit
C
This is a flowing circuit, that incorporates continuous movement for 10-20 minutes. Repeat exercises until the time is up. We usually run these for 30 - 45 seconds each and quickly transition to the next exercise. Week 1: Run through each exercise slow and steady and dedicate 30 seconds to each movement. Try to achieve 3 total circuits. The goal is movement quality and recovery. - Twist and Sit Leg - Floor Scorpion - Kneeling Mountain Climber - Bear Squat to Down Dog - Sumo Squat with Side Shift - Shoulder Bridge
Prep
A
Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!
Flexibility Circuit
B
Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec
Activate
C
Mini Band Circuit 10x ea Cook Hip Lift 3x 10 sec hold ea Leg Lower 10x ea
Prep
A
Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!
Flexibility Circuit
B
Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec
The Performance Ranch team has worked with 1000's of athletes since 2003. Find out why some of the world's best athletes have found success while working with the team.
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Jeff Leslie
Avid Mountain Biker
Verified Athlete"The PR helped me overcome the trouble I had with my knees. With focused exercises and training, I reduced my pain and gained new strength and flexibility. These guys were competent to provide the personal help I needed to deal with the limitations I was experiencing. I am in a new place physically!!"
Lisa Koselke
Mountain Biker and Adventure Athlete
Verified Athlete"I have had knee and hip problems for years, and those are finally going away thanks to the tailored exercises I get here. I am a mountain biker and I've noticed myself riding faster and more aggressively (but with less effort!)."
Todd Pilger
Xterra Triathlete and Mountain Biker
Verified Athlete"The program does an exceptional job of introducing new people to the tools available and really helps focus on all the little details related to form, posture, and technique rather than just pushing towards the biggest weights."
