Black Line Coaching
For riders who have barbell strength training experience, this program has been designed to maximize an 8 week strength training block. Focusing on further developing good movement patterns and mobility, you will move better with more control and more strength.
The result is a healthy cyclist who can produce the same sustained power more efficiently, plus the benefit of a little extra kick for when you really need it!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Cat / Camel
2 x 5
A2
Thread the needle
2 x 5
A3
Kneeling 45 degree lunge
2 x 5
A4
Kneeling Hip Flexor Lunge
2 x 5
A5
Hamstring pulses
2 x 10
A6
Pigeon Pose
B
Back Squats
4 x 8 @ 7
C
Forward Lunge
3 x 8 @ 7
D
Hip Thrusters
3 x 8 @ 7
E
Offset barbell hold
3 x 10
F
Front plank with KB drag through
2 x 0:30
A1
Cat / Camel
2 x 5
A2
Thread the needle
2 x 5
A3
Spiderman lunge
2 x 5
A4
Clams
2 x 5
B1
Offset Standing Hamstring Stretch
2 x 10
B2
Figure 4
2 x 1:00
B3
Butterfly Pose
1 x 1:00
B4
Spine Roll Downs
3 x 5
C
Front plank to press up position
3 x 10
D
Hamstring Walk Out
3 x 5
A1
Cat / Camel
2 x 5
A2
Thread the needle
2 x 5
A3
Kneeling 45 degree lunge
2 x 5
A4
Kneeling Hip Flexor Lunge
2 x 5
A5
Hamstring pulses
2 x 10
A6
Pigeon Pose
B
Double Leg Press
4 x 8 @ 7
C
Trap/ Hex Bar Deadlift
4 x 6 @ 7
D
Single RDL
3 x 6 @ 7
E
Front plank with opposite foot/ hand raises
3 x 20
F
Offset barbell hold
3 x 0:20
