9-Wk Off-Season Base Builder: Training by Scott Pearson in TrainHeroic

9-Wk Off-Season Base Builder

Fast Fit Strong

Cycling
Coach
Scott Pearson

The Fast Fit Strong 9-week Off-Season Base Builder is ideal for intermediate and advanced riders who are looking to start their gym training journey. Whether your goals for next season are sportives, road races or time trials, this structured plan will help you to lay down the essential foundations for success. A sample cycling plan is included, but the focus of this plan is building the foundations of strength.

  • On-bike sessions per week: 1-2
  • Off-bike sessions per week: 2-4
  • Typical time of year: After the season, before serious on-bike training starts again (it's recommended that you have taken at least 2-weeks completely off the bike before you start this plan).
  • Level of rider: Intermediate/Advanced.
  • Level of gym: Beginner/Early Intermediate
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SPECIFICALLY DESIGNED FOR CYCLISTS 🚴💨
Sessions are blended together to make you the best rider you can be. No bodybuilding, nothing crazy, my programs have improved all levels of rider from Olympic champions to weekend warriors 🏆🏆🏆. So, you know you're in good hands 🤝
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EVERYTHING YOU NEED ALL IN ONE PLACE
Every element of training is provided to maximise your success. As well as the strength program 🏋️, you'll also get: ➡️ On-Bike training ➡️ Cross-Training ➡️ Mobility ➡️ Specific recovery & regeneration No need to try to piece multiple programs together.
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PROVEN RESULTS ON AND OFF THE BIKE
Whether you're aiming for podiums 🥇, or just enjoying your weekend ride, your strength improvements will make you feel better and transfer to better performances on the bike 🚴💨
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BULLETPROOF YOURSELF
My evidence-based methods 🤓 guarantee to lower the number and severity of chronic cycling-related injuries 🤕. Being stronger 💪 gives you more days per year on your bike 🚴💨
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NO FLUFF 🐑
This is training. Everything in this program is in here for a reason; there's no filler content, no bumf and no fluff!!
Features
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Access to me - Olympic level coach
I'll use my years of experience to give you the best advice. Use TH chat to send videos and I'll form check your technique.
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Programming 6 days per week
2-4 strength sessions, blended with cross-training, mobility, recovery-training and regeneration are combined with a sample riding plan.
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Exercise video guidance
My instructional videos of every exercise make execution safe & easy.
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Expert help & advice
With nearly 2 decades in professional sport I've been there and got the t-shirt. Now I'm here to help you!
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Help from other riders
Train virtually alongside other like-minded riders. Work together and help each other improve.
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Delivered through TrainHeroic
Get the best out of training with long-term, consistent improvements by tracking your progress in the best training app around.
Equipment
Required
Dumbbells // Bench // Bands
Recommended
Cable Machine // Bar & Discs // Cross-Training Equipment (any)
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Sample Week
Week 1 of 9-week program
Sunday
1. WEEK 1 INTRODUCTION & GOAL SETTING

Program Introduction

A

I'd like to thank you for choosing Fast Fit Strong, please watch the video below 👇👇👇👇👇 https://youtu.be/_cqYSCUQSyE

Weekly Goal Setting

B

I've taken the time to plan this program, making sure that the types of work are balanced and blended with adequate amounts of rest & recovery. However, this is not an ideal world and things often get in the way. Take 5-minutes planning ahead so you can make certain of fitting in necessary sessions. Use TH chat to send me a message to let me know you've done this 👍 **Priority** - 2x Strength sessions. - 1x Mobility session Anything else is a bonus.

Monday
1. STRENGTH 1.1-A1

RELEASE

A

Full-Body Foam-Roll

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

RAMP WARM-UP

B

Mobility Warm-Up #1

- Groiner x 8-10 each side - Posterior Pelvic Tuck x 5 each side - Spiderman with Elbow Drop x 5 each side - Back-Roll to V-Sit x 8-10 - Crucifix x 8-10

C

Goblet Squat

4 x 8

D1

Deadbug Full Tap

3 x 14

D2

Chest-Supported Dumbbell Row

3 x 8

E

Dumbbell Romanian Deadlift

4 x 8

Tuesday
1. TEMPO INTERVALS #01

RELEASE

A

Full-Body Foam-Roll

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

RAMP WARM-UP

B

Bike Mobility Warm-Up 001

Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles

Tempo Intervals #01

C

- Work for 12-seconds @ 70% of your max speed/intensity - 60-seconds ACTIVE rest (goal = get your heart rate down as low as possible) - Repeat x 5 working through the suggested exercises below. Repeat for 5 sets (total = 29 minutes) - Use this timer: http://intervaltimer.com/timers/10486346 Suggested exercises: 1). Walk-out Jump 2). Alternate Split-Squat Jump 3). Sit Through 4). Broad Jump Backpedal 5). Ski Chop

Wednesday
1. EXPLORE MOBILITY 10-MINUTE FULL-BODY ROUTINE

EXPLORE MOBILITY 10-MINUTE FULL-BODY ROUTINE

A

1. Belly Breathing x 5 2. Neck Nods x8 3. Neck Turns x8 4. Heel-Sit T-Spine x6/6 5. Narrow Stance Rocking x6 6. Wide Stance Rocking x6 7. Posterior Pelvic Tuck x5/5 8. Rocking Calf/Ankle/Hamstring Stretch x 8/8 9. Inchworm, Spiderman Lunge, Hamstring Stretch x4

Thursday
1. STRENGTH 1.1-B1

RELEASE

A

Full-Body Foam-Roll

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

RAMP WARM-UP

B

Mobility Warm-Up #1

- Groiner x 8-10 each side - Posterior Pelvic Tuck x 5 each side - Spiderman with Elbow Drop x 5 each side - Back-Roll to V-Sit x 8-10 - Crucifix x 8-10

C

Goblet Squat

4 x 8

D1

Half-Kneeling Pallof Press

3 x 7

D2

Dumbbell Bench Press

3 x 8

E

Dumbbell Split Squat

3 x 8

Friday
RECOVERY DAY
Saturday
1. FREE RIDE 60 (Optional)

RAMP WARM-UP

A

Bike Mobility Warm-Up 001

Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles

Free Ride 60

B

Find a fun route on the surface of your choice and go for a 60-minute ride. - Don't worry about training zones, just take in the view and enjoy yourself. - If the weather is nasty, feel free to substitute a turbo session (still keep it light and easy!!). Alternatively, repeat one of the other aerobic sessions from this week.

RELEASE

C

Full-Body Foam-Roll

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

Coach
coach-avatar Scott Pearson

Scott has worked in pro sport since 2003 and is known for his work with British Cycling, coaching Olympians and Paralympians in preparation for the 2016 games in Rio. While working full-time, Scott also commits himself to his professional development, having completed a Masters degree in Strength & Conditioning and becoming a certified strength and conditioning specialist by the UKSCA.

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Be the rider you want to be 😎

Proper off-bike training is the key 🔑 to becoming robust, efficient and powerful in the saddle. I look forward to working with you and having us join our community of strong cyclists all over the world. See you on the inside! 🚴💨

Get 9-Wk Off-Season Base Builder
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FAQs
Who is this program for?
This program is ideal for intermediate/advanced riders who are looking to start their gym training journey and have less than 2-years of lifting experience.
What if I don't have the required equipment?
Unfortunately, bodyweight training will not do the same job or provide the same benefits. Our aim is to lay strength foundations, which requires lifting external loads! To make things a little more flexible, I've provided alternatives for all the gym-based exercises, so you can swap exercises out.
Won't lifting weights make me heavy and slow?
This is a misunderstanding of how strength training is used for cyclists. My tried & tested methods have improved functional power from 30-min TT to elite-level stage races (where every gram matters)! Also, better body composition improves your power-to-weight ratio and reduces your CDA.
You've coached Olympic champions, will I be able to cope?
This program is specifically designed to build gradually with built-in periods of recovery. Use the training readiness scores to monitor your fatigue and reach out to me via TH chat if you're unsure...Remember, many of the Olympians I’ve trained were gym novices when I started working with them!
Do I have to do all the sessions?
I'm realistic enough to understand that life often gets in the way...even pro riders don't do EVERY session! The key thing is to be as consistent as possible; this maximises the benefits of the program and limits your risk of injury and/or muscle soreness.
Why can't my bike coach just plan my strength training?
I'm an strength & conditioning specialist, who's coached some of the best cyclists in the world to Olympic, World, Continental and National titles across several disciplines. I offer the best cycling-specific strength coaching there is; so if that's what you want, this is the plan for you!
I don't see my question here, how can I get an answer?
I've tried my best to answer the most common questions about this program here, but if there's something I've missed, please contact me at info@fastfitstrong.com and I'd be happy to answer.
The Proof
verified-athlete-avatar Dannielle Khan

U23 National & European Champion 🇬🇧

Verified Athlete

"I had the pleasure of working with Scott during my time as both a sprint and endurance athlete at British Cycling. He transformed my gym work both technically and physically, resulting in numerous personal bests on and off the bike. For me, this was the key thing to why I improved so much."

verified-athlete-avatar Francisco J Garza

Amateaur Cyclist 🇲🇽

Verified Athlete

"Has been great to have Scott’s support and guidance to improve my strength, performance and quality of life. Despite being in different countries, we have managed to have a personalized training plan and his knowledge, flexibility and drive have made a big difference in my health improvement."

verified-athlete-avatar Helen Scott MBE

Paralympic & 8x World Champion 🇬🇧

Verified Athlete

"Scott helped me prepare for the Paralympic Games in 2016, which resulted in a Gold & Bronze medal. There's no doubt he played a huge part in us being in the best shape of our lives to achieve my dreams. Anyone who works with Scott will achieve their goals and have a great time whilst doing so!"

verified-athlete-avatar Martin Wiggan

I pedal therefore I am! 🇬🇧

Verified Athlete

"Great service, training programmes that are sport-specific from a professional who's worked with the world's elite."

9-Wk Off-Season Base Builder