8w BASE PREP Strength Program: Training by Kathy Waite in TrainHeroic

Waite Endurance

Cycling
Coach
Kathy Waite

Let's get moving again! This strength program is designed to get you back into a strength session routine. The recommended weights and reps will be programmed conservatively, but you can increase if you have kept consistent with your strength sessions lately. Use your best judgement in deciding on how much weight or reps to do per session.

Minimal equipment is needed for the at-home gym. If you have access to barbells, you can incorporate traditional back squats and deadlifts into the program. In each session, there are two options given for the knee extension movement (squat) and the hip hinge movement (deadlift).

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Stability BallShort Loops // light and heavy resistanceLong Band // light to medium resistanceKB (kettlebell) or DBs (dumbbells) // various weights OR barbells and weight platesFoam Roller (optional)
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Adaptation Session #1

A

Movement Prep: 5-Way

1 x 5:00

B1

Hollow Rock

3 x 10

B2

Front Plank Cross Knee Crunch

3 x 20

B3

Superman

3 x 10

B4

Side-Lying Adduction & Abduction

3 x 20

B5

Shoulder W-Y

3 x 10

C1

Base Rotation

3 x 20

C2

Banded Upright Row

3 x 10

C3

Goblet Squat

3 x 10

C4

Option #2: Back Squat (2 variations)

3 x 10

D1

Base Side to Side

3 x 20

D2

Push-Up

3 x 5

D3

Option #1: KB Romanian Deadlift (RDL)

3 x 10

D4

Option #2: Deadlift (2 variations)

3 x 10

E

Reference Video: Squat vs Deadlift

1 x 3:20

F

Mobility #1: Couch & Pec Stretches

1 x 5:00

Tuesday
Adaption Session #2

A

Kathy's Dynamic Warm-up Routine

1 x 8:00

B1

Pilates 100

3 x 100

B2

Side Plank Hip Dip

3 x 20

B3

Glute Bridge

3 x 10

B4

Front Plank Tap-out

3 x 20

B5

Shoulder YTA

3 x 10

C1

Base Rotation

3 x 20

C2

Bent-over Reverse Fly

3 x 10

C3

Option #1: Step-up

3 x 10

C4

Option #2: Back Squat (2 variations)

3 x 10

D1

Base Side to Side

3 x 20

D2

Tricep Dip

3 x 5

D3

Option #1: KB Romanian Deadlift (RDL)

3 x 10

D4

Option #2: Deadlift (2 variations)

3 x 10

E

Mobility #2: Static Hamstring & Calf

1 x 5:00

Thursday
Adaptation Session #3

A

Movement Prep: 5-Way

1 x 5:00

B1

Reverse Crunch

3 x 10

B2

The Squirm

3 x 20

B3

Bird Dog (WE)

3 x 20

B4

Standing Lateral Toe Tap

3 x 20

B5

Front Plank Up & Down

3 x 10

C1

Base Rotation

3 x 20

C2

Single-arm Bent-over Row

3 x 20

C3

Option #1: Goblet Squat

3 x 10

C4

Option #2: Back Squat (2 variations)

3 x 10

D1

Base Side to Side

3 x 20

D2

Single-arm OH Press

3 x 20

D3

Option #1: KB Romanian Deadlift (RDL)

3 x 10

D4

Option #2: Deadlift (2 variations)

3 x 10

E

Mobility #3: Hip Open Series

1 x 5:00

8w BASE PREP Strength Program