Minimal Gear Cyclist 12 Week Strength Plan

This 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.