v4.0 4-week BASE PREP Strength Program: Training by Kathy Waite in TrainHeroic

Waite Endurance

Cycling

Coach

Kathy Waite

We are cyclists and we train bike racers. We have created our v4.0 training plans to guide competitive cyclists through a proven progression from Base to Race for a peak performance. Our cycling training plans (available on TrainingPeaks.com) are geared towards competitive endurance cyclists: mountain bike racing, gravel racing, cyclocross, fondos and road events.

Learn more about our cycling training plans on our website: https://waiteendurance.com/downloadable-training-plans/

Incorporating strength training into a cyclists program is critical for improved performance, injury resistance, and longevity. Our v4.0 strength plans (available on TrainHeroic.com) compliment our cycling plans perfectly making for the most complete downloadable training programs available.

** 4w BASE PREP v4.0 **

Our 4-week BASE PREP strength program is designed for the off-season; to better prepare you for your base training phase using our BASE BUILDER strength program. In BASE PREP we emphasize simple movements to prepare the core, upperbody and lowerbody for the more challenging work that comes in our BASE BUILDER plan.

Get your next season training started sooner and safer with this BASE PREP plan.

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

$24

Get v4.0 4-week BASE PREP Strength Program

Movement Prep

Every session begins with a dynamic warm-up to get the blood flowing and joints opened up for the workout ahead.

Train Your Complete Core

Then comes the core sets: each session hits the anterior, posterior and lateral musculature of your core to create a solid foundation from which to generate more power & stability for the weight lifting that follows.

Push & Pull

Handling your bike requires an active upper-body through "pushing" and "pulling" movements; our program specifically targets the "rowing" and "anti-rowing" muscles in cycling specific recruitment patterns.

Hip-Hinge & Knee-Extension

The prime movers on the bike are the quads, glutes, hamstrings and low-back. Through various versions of deadlifts, good-mornings, squats, lunges and step-ups we target these critical muscles for improved power production.

Mobility Sets

Improve range of motion and flexibility through dynamic mobility sets to complete each training session.

Features

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your training sessions are all at the touch of your fingers, all through an app on your phone.

Sample Week

Week 1 of 4-week program

Sunday

Base Prep Session #1

Movement Prep: 5-Way

1 x 5:00

Hollow Rock

3 x 10

Front Plank Cross Knee Crunch

3 x 20

Superman

3 x 10

Side-Lying Adduction & Abduction

3 x 20

Shoulder W-Y

3 x 10

Base Rotation

3 x 20

Banded Upright Row

3 x 10

Goblet Squat

3 x 10

Back Squat (2 variations: high and low rack)

3 x 10

Base Side to Side

3 x 20

Push-Up

3 x 5

KB Romanian Deadlift (RDL)

3 x 10

Deadlift (2 variations: traditional and hex bar)

3 x 10

Reference Video: Squat vs Deadlift

1 x 3:20

Mobility #1: Couch & Pec Stretches

1 x 5:00

Tuesday

Base Prep Session #2

Kathy's Dynamic Warm-up Routine

1 x 8:00

Pilates 100

3 x 100

Side Plank Hip Dip

3 x 20

Glute Bridge

3 x 10

Front Plank Tap-out

3 x 20

Shoulder YTA

3 x 10

Base Rotation

3 x 20

Bent-over Reverse Fly

3 x 10

Weighted Step-up

3 x 10

Back Squat (2 variations: high and low rack)

3 x 10

Base Side to Side

3 x 20

Tricep Dip

3 x 5

KB Romanian Deadlift (RDL)

3 x 10

Deadlift (2 variations: traditional and hex bar)

3 x 10

Mobility #2: Static Hamstring & Calf

1 x 5:00

Thursday

Base Prep Session #3

Movement Prep: 5-Way

1 x 5:00

Reverse Crunch

3 x 10

The Squirm

3 x 20

Bird Dog (WE)

3 x 20

Standing Lateral Toe Tap

3 x 20

Front Plank Up & Down

3 x 10

Base Rotation

3 x 20

Single-arm Bent-over Row

3 x 20

WE Goblet Squat

3 x 10

Back Squat (2 variations: high and low rack)

3 x 10

Base Side to Side

3 x 20

Single-arm OH Press

3 x 20

KB Romanian Deadlift (RDL)

3 x 10

Deadlift (2 variations: traditional and hex bar)

3 x 10

Mobility #3: Hip Open Series

1 x 5:00

Coach

More from Waite Endurance

Kathy Waite

Get Strong to Get Fast!

Incorporate our strength training progressions into your program this year to make the gains you're looking for and achieve a peak performance.

Get v4.0 4-week BASE PREP Strength Program

The Proof

Jack Odron

6:41 Leadville Trail 100 MTB Finisher

Verified Athlete

"Getting strong in the gym has been critical to my development as a racer. The Waite Endurance strength sessions via Train Heroic make it easy for me to stay on task and get the work done."

Toby Hassett

U23 National Team & World Cup XCO Racer

Verified Athlete

"I've gotten so much stronger following Coach Kathy's strength programs over the last two seasons. Not only am I producing more power on the bike, but my back doesn't hurt anymore and when I crash, I bounce right back up!"

Sofia Waite

U23 National Team & World Cup MTB Racer

Verified Athlete

"Year-round strength training has been critical to my improvement as a rider. I enjoy the progressions of the Waite Endurance strength programs across the full season of training and racing. I feel like nothing is left to chance and I'm making maximum gains. Thank you!"

Cody Waite

40+ Masters Endurance Racer

Verified Athlete

"As a 6:46 Leadville 100 finisher and multiple time Masters MTB National Champion, I feel that strength training is my key to longevity and not slowing down (much). I keep weight lifting in my program 50 weeks of the year, even on race week! This keeps my aging muscles activated and my fitness up!"