Rocacorba Collective: MoveStrong for Zwift
Team Move Strong
Cycling, Strength & Conditioning, TriathlonStrength specialists Team MoveStrong are excited to partner with Rocacorba Collective to launch the 4-week "Zwift S&C" program to enhance your on-bike performance through easy to follow strength, conditioning and mobility sessions.
The Rocacorba Collective, led by Ashleigh Moolman Pasio (UCI Cycling Esports World Champion 2020), is a indoor cycling community with the mission to revolutionise the indoor e-cycling experience by creating an inspiring safe space for cyclists to ride together, whatever their level or experience. The community offers live workouts, community rides and the opportunity to race together as a team.
To supplement Rocacorba Collective’s on-bike training, Team MoveStrong have developed an innovative S&C plan that builds week on week, targeting the key physiological attributes of any aspiring Zwift racer, cyclist or e-cycling athlete.
Built on a wealth of industry knowledge and based on the latest sports science, this plan will enable you to reach your goals and crush your races, on Zwift and beyond!
Prep
A
Activate
Perform 2x5 of "World's Greatest", then... 2-3 rounds, increasing the intensity as you progress. 1] SINGLE LEG HIP HINGE (x5 each side, with or without support) 2] DEADBUG (x10, hold small hand weights to increase difficulty)
Conditioning
B
Circuit A (Core & Accessories)
Set a continuous timer that repeats every 1:00. Every minute, on the minute, perform maximum reps or time with good form. Stop just before form begins breaks (i.e. shaking or abs burning!), the remainder of the minute is your rest period. Alternate the exercise on each 1:00 buzzer. ALTERNATING EMOM: 1] Side Plank (alternate sides each round) 2] Leg Lowers (bend knee to make easier) 3] Mountain Climbers 4] Alternating Swimmers 5] Cat/Camel Rock Back (use this as an extra rest period if needed) Complete 2-4 rounds depending on time allocation for session.
Conditioning
C
Circuit B (Core & Accessory AMRAP)
For 10mins, perform as many rounds as possible with good form of the following... AMRAP: 10-20x Standing Psoas March (alternate sides each round) 10-20x Alternating Renegade Row (use a light-moderate weight) 5-10x Push Up Negatives (can be done from the knee) 10-20x Split Stance Soleus Raise (alternate sides each round) If you are new to S&C, give yourself 30s-60s rest between rounds. Record the number of rounds you complete and try to match or beat this next time.
D
Active Hip Flexor Stretch
1 x 5
E
Seated Glute Stretch
1 x 2 @ 10
F
Cat/Camel Rock Back
1 x 5
A
"World's Greatest"
2 x 5
B
Cat/Camel Rock Back
2 x 5
C
Prone I, T, Y
2 x 5
D
Active Hip Flexor Stretch
2 x 2
E
Seated Glute Stretch
2 x 1 @ 10
Prep
A
Activate
Perform 2x5 of "World's Greatest", then... 2-3 rounds, increasing the intensity as you progress. 1] SINGLE LEG HIP HINGE (x5 each side, with or without support) 2] DEADBUG (x10, hold small hand weights to increase difficulty)
Conditioning
B
Circuit A (Core & Accessories)
Set a continuous timer that repeats every 1:00. Every minute, on the minute, perform maximum reps or time with good form. Stop just before form begins breaks (i.e. shaking or abs burning!), the remainder of the minute is your rest period. Alternate the exercise on each 1:00 buzzer. ALTERNATING EMOM: 1] Side Plank (alternate sides each round) 2] Leg Lowers (bend knee to make easier) 3] Mountain Climbers 4] Alternating Swimmers 5] Cat/Camel Rock Back (use this as an extra rest period if needed) Complete 2-4 rounds depending on time allocation for session.
Conditioning
C
Circuit B (Core & Accessory AMRAP)
For 10mins, perform as many rounds as possible with good form of the following... AMRAP: 10-20x Standing Psoas March (alternate sides each round) 10-20x Alternating Renegade Row (use a light-moderate weight) 5-10x Push Up Negatives (can be done from the knee) 10-20x Split Stance Soleus Raise (alternate sides each round) If you are new to S&C, give yourself 30s-60s rest between rounds. Record the number of rounds you complete and try to match or beat this next time.
D
Active Hip Flexor Stretch
1 x 5
E
Seated Glute Stretch
1 x 2 @ 10
F
Cat/Camel Rock Back
1 x 5
Activate
A
Perform 2x5 of "World's Greatest", then... 2-3 rounds, increasing the intensity as you progress. 1] SINGLE LEG HIP HINGE (x5 each side, with or without support) 2] DEADBUG (x10, hold small hand weights to increase difficulty)
B
Bodyweight Box Squat
3 x 5
C
Dumbbell Hip Thrust
3 x 5
D
Heel Drops
3 x 5
A
"World's Greatest"
2 x 5
B
Cat/Camel Rock Back
2 x 5
C
Prone I, T, Y
2 x 5
D
Active Hip Flexor Stretch
2 x 2
E
Seated Glute Stretch
2 x 1 @ 10
Activate
A
Perform 2x5 of "World's Greatest", then... 2-3 rounds, increasing the intensity as you progress. 1] OVERHEAD SQUAT x5-10 2] SCAPULA PUSH UP x5-8
B
DB BIRD-DOG ROW
3 x 5
C
Half Kneeling DB Press
3 x 5
D
Split Squat
3 x 5
Prep
A
Activate
Perform 2x5 of "World's Greatest", then... 2-3 rounds, increasing the intensity as you progress. 1] SINGLE LEG HIP HINGE (x5 each side, with or without support) 2] DEADBUG (x10, hold small hand weights to increase difficulty)
Conditioning
B
Circuit A (Core & Accessories)
Set a continuous timer that repeats every 1:00. Every minute, on the minute, perform maximum reps or time with good form. Stop just before form begins breaks (i.e. shaking or abs burning!), the remainder of the minute is your rest period. Alternate the exercise on each 1:00 buzzer. ALTERNATING EMOM: 1] Side Plank (alternate sides each round) 2] Leg Lowers (bend knee to make easier) 3] Mountain Climbers 4] Alternating Swimmers 5] Cat/Camel Rock Back (use this as an extra rest period if needed) Complete 2-4 rounds depending on time allocation for session.
Conditioning
C
Circuit B (Core & Accessory AMRAP)
For 10mins, perform as many rounds as possible with good form of the following... AMRAP: 10-20x Standing Psoas March (alternate sides each round) 10-20x Alternating Renegade Row (use a light-moderate weight) 5-10x Push Up Negatives (can be done from the knee) 10-20x Split Stance Soleus Raise (alternate sides each round) If you are new to S&C, give yourself 30s-60s rest between rounds. Record the number of rounds you complete and try to match or beat this next time.
D
Active Hip Flexor Stretch
1 x 5
E
Seated Glute Stretch
1 x 2 @ 10
F
Cat/Camel Rock Back
1 x 5
EMMA WALLACE (S&C COACH)
Team MoveStrong was founded by qualified sports science professional Emma Wallace who has been in the sport & fitness industry for over a decade. Her career began as a PT and has since evolved to see her specialise as a performance strength coach for endurance athletes. She has worked with cyclists from recreational to UCI Pro Tour level.
Join other like-minded cyclists in improving your strength, conditioning & mobility for Zwift and beyond!
Get Rocacorba Collective: MoveStrong for Zwift
Rory Townsend
UCI World Tour Pro
Verified Athlete"The gym work has done wonders. My sprint power has gone up massively."
Jacob Bush
Elite Junior / National TT Champion 2023
Verified Athlete"Since starting strength training, my power numbers have gone up without my body mass increasing."
Ashleigh Moolman Pasio
UCI eSports World Champion 2020
Verified Athlete"“We are thrilled to join forces with Team MoveStrong, as we aim to shed light on the countless advantages and significance of incorporating strength and conditioning (S&C) into your cycling training routine. It holds immense importance in becoming the best version of yourself!”"
Abby Curtis
Rocacorba Community Member
Verified Athlete"I have signed up to unlock more watts!"
