Fast Fit Strong

Cycling
Coach
Scott Pearson

Features
6 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
1.🎯 WEEK 1 INTRODUCTION & GOAL SETTING

Program Introduction

A

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

Weekly Goal Setting

B

πŸ‘‰ 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. πŸ‘‰ 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. πŸ‘‰ Use TH chat to send me a message to let me know you've done this πŸ‘ **Priority** ◼️ 2x Strength sessions. ◼️ 1x Mobility session πŸ‘‰ Anything else is a bonus.

Monday
1. πŸ’ͺ STRENGTH 1.2-A1

RELEASE

A

Full Body Foam-Roll

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

RAMP WARM-UP

B

Mobility Warm-Up #02

πŸ‘‰ Book Opener x8-10 each side πŸ‘‰ Side Plank Clam x5 each side πŸ‘‰ 90/90 Reach x5 each side πŸ‘‰ Shin Box x5 each side πŸ‘‰ Calf Pumps x20 πŸ‘‰ Renegade Row x10

C1

Bird-Dog

2 x 8

C2

Half-Kneeling Landmine Press

@ 70 %

D

Dumbbell Bench Press

@ 82.5 %

E1

Tall-Kneeling Pallof Crescent

2 x 8

E2

Cossack Squat

@ 70 %

F

Dumbbell Front Squat

@ 82.5 %

G

RFE Split-Squat

10, 8, 6, _ @ 60, 70, 75, 50 %

Tuesday
1. 🚴 80-mins @ Zone 2

RAMP WARM-UP

A

Bike Mobility Warm-Up #01

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

80-mins @ Zone 2

B

πŸ‘‰ If the weather is nasty, feel free to substitute a turbo/roller session.

RELEASE

C

Full Body Foam-Roll

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

Wednesday
1. πŸ§˜β€β™‚οΈ 10-MINUTE FULL-BODY MOBILITY

πŸ§˜β€β™‚οΈ 10-MINUTE FULL-BODY MOBILITY

A

πŸ‘‰ Belly Breathing x 5 πŸ‘‰ Neck Nods x8 πŸ‘‰ Neck Turns x8 πŸ‘‰ Heel-Sit T-Spine x6/6 πŸ‘‰ Narrow Stance Rocking x6 πŸ‘‰ Wide Stance Rocking x6 πŸ‘‰ Posterior Pelvic Tuck x5/5 πŸ‘‰ Rocking Calf/Ankle/Hamstring Stretch x 8/8 πŸ‘‰ Inchworm, Spiderman Lunge, Hamstring Stretch x4

Thursday
1. πŸ’ͺ STRENGTH 1.2-B1

RELEASE

A

Full Body Foam-Roll

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

RAMP WARM-UP

B

Mobility Warm-Up #02

πŸ‘‰ Book Opener x8-10 each side πŸ‘‰ Side Plank Clam x5 each side πŸ‘‰ 90/90 Reach x5 each side πŸ‘‰ Shin Box x5 each side πŸ‘‰ Calf Pumps x20 πŸ‘‰ Renegade Row x10

C1

Swiss-Ball Fall-Out

2 x 8

C2

Gorilla Row

@ 70 %

D

Chest-Supported Dumbbell Row

@ 82.5 %

E1

Side-Plank

2 x 20

E2

Crossover Squat

@ 70 %

F

Romanian Deadlift

@ 82.5 %

G

Single-Leg Hip-Thrust

10, 8, 6, _ @ 60, 70, 75, 50 %

Friday
1. 😎 RECOVERY DAY
Saturday
1. 🚴 80-mins @ Zone 2

RAMP WARM-UP

A

Bike Mobility Warm-Up #01

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

80-mins @ Zone 2

B

πŸ‘‰ If the weather is nasty, feel free to substitute a turbo/roller session.

RELEASE

C

Full Body Foam-Roll

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

Coach
coach-avatar Scott Pearson

I've worked in pro sport since 2003 and am known for my work with British Cycling, coaching athletes in preparation for the games in Rio. I also commit myself to professional development, completing an MSc in S&C and becoming UKSCA certified.

closer-image-1
closer-image-2
Be the rider you want to be 😎

Proper off-bike training is the key πŸ”‘ 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! πŸš΄πŸ’¨

Get 12-Wk Early Pre-Season Training Plan
closer-image-3
12-Wk Early Pre-Season Training Plan