Minimal Gear Cyclist 12 Week Strength Plan
WUKAR Fit
CyclingThis 12 week home based program will get you ready for your best season ever. The only equipment need is a few dumbells or kettlebells. All the exercises are easy to learn and do safely. This is the same program my professional athletes started with. I am constantly refining this based on their and your feedback. There are not a bunch of weird exercises in this plan. It is very simple and that is by design. By doing the same movements over and over (like pedaling a bike) your body learns proper recruitment sequences, efficiency, and adaptations. My goal here is to make you strong, not entertain you. You will be in and out of the gym in under an hour. Unless you are a pro you are likely time crunched. Following a structured plan (here and on the bike) will allow you to make the most of your training time.
This program will make you stronger. You must continue to lift to keep those gains. The gains you make in these weeks will be lost much faster than you gained them. Strength is as much a skill as anything. Like all skills it must be practiced and maintained. I have an in season plan that will be done by the time you finish this if you would like to continue working with me.
A
WUKAR Push-Up
3 x 10
B
WUKAR Goblet Squat
3 x 10
C
Lying Leg Raise On Bench
4 x 10
D
Strict Tactical Pull-Up
3 x 3
E
DB Renegade Row
F
WUKAR Shoulder Taps
3 x 12
G
WUKAR Wipers
3 x 12
A1
WUKAR Step Ups
3 x 6 @ 4
A2
WUKAR Goblet Squat
3 x 10
B1
Mountain Climber
3 x 10
B2
Reverse Lunges
3 x 10
C1
Side Plank
1 x 0:15
C2
Burpee
1 x 10
D
Plank Pull
1 x 10
Art OConnor
I have a degree in Exercise Physiology from the University of Utah, been a Division 1 track and field athlete, won 21 state cycling titles, competed in 2 world championships. I have applied that knowledge and experience to this program my athletes have won national titles at every level from NICA to professional national championships.
I look forward to working with you and joining our community of strong cyclists around the world. See you on the inside!
Get Minimal Gear Cyclist 12 Week Strength Plan
Keegan Swenson
National XC Champion
Verified Athlete"Not only has WUKAR made me strong and faster on the race course but it had also made me a more durable athlete. Overuse injuries and lower back pain etc have basically all gone away since I’ve started training with Art."
Sterling James
2019 NICA Stae Champion, Utah
Verified Athlete"Art is an extremely good coach and helped me understand the importance of proper lifting technique and explained how a strength and conditioning program would translate into power and endurance in the saddle. Within a few weeks I could see the difference in my power and strength."
