OBS Lite

Fast Fit Strong

Cycling
Coach
Scott Pearson

Ideal for riders of any level, but who have more gym based experience (2+ years of structured strength training is ideal). This is a trimmed down version of my OBS program and simply includes the gym based sessions.

  • Structured Program: all you need to do is concentrate on training.
  • Reduce Injuries: strength sessions are appropriate and progressive, lowering your risk of injury. Stronger riders get injured less, meaning you'll actually be able to spend more time in the saddle than ever before!
  • Enjoy Your Riding Again: Your rides will feel less of a grind, positions will be easier to hold and you'll have fewer aches and pains.

Here's how the plan breaks down:

  • On-bike sessions per week: 2-4 (you will need to program these yourself)
  • Off-bike sessions per week: 1-6 (including strength, mobility, high-performance recovery training and regeneration sessions).
  • Typical time of year: It's a year-round program, so the frequency of sessions will fluctuate, so you receive the most appropriate training for the time of year.
  • Level of rider: Any.
  • Level of gym: Intermediate
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SPECIFICALLY DESIGNED FOR CYCLISTS πŸš΄πŸ’¨
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 πŸ†πŸ†πŸ†. 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 πŸ‹οΈ, you'll also get: ➑️ On-Bike training ➑️ Cross-Training ➑️ Mobility ➑️ Specific recovery & regeneration No need to try to piece multiple programs together.
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RIDE FASTER πŸš€ & FEEL BETTER πŸ™‚
Glide up hills and smash out lightning-fast ⚑ sprints with improved power & economy. Recover quickly and go again with fewer aches and pains βœ…
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RIDE MORE, NOT LESS πŸ€”
My evidence-based methods πŸ€“ guarantee to lower the number and severity of chronic cycling-related injuries πŸ€•. Being stronger πŸ’ͺ gives you more days per year on your bike πŸš΄πŸ’¨
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🌟🌟 OWN YOUR TRAINING 🌟🌟
All your training will be available a week in advance πŸ—“οΈ, allowing you time to plan and manage your training from wherever you are in the world 🌎. Use TrainHeroic's features to reschedule your sessions, providing flexibility with the accountability you cannot find anywhere else πŸ’ͺ
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
My instructional videos of every exercise to make execution safe & easy.Instructional videos to guide your practice and make execution 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
Barbell & Discs // Bench // Bands
Recommended
Dumbbells/Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
 😎 REGENERATION

Massage Therapy

A

πŸ‘‰ OPTION 1 - Professional Therapist. If possible, use a professional therapist to give you a full-body relaxing massage. πŸ‘‰ OPTION 2 - Self Massage. Give yourself a gentle massage using a foam roller, massage stick, massage ball, etc.

Water Immersion

B

πŸ‘‰ OPTION 1 - Pool ◼️ 5-mins floating (as deep as possible) ◼️ 5-mins choice swimming (low to moderate intensity) Repeat x 2 πŸ‘‰ OPTION 2 - Home bath ◼️ 20-mins immersion in warm water (as deep as possible)

Contrast Bathing

C

πŸ‘‰ Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. πŸ‘‰ The larger the temperature difference, the better. πŸ‘‰ Whole-body immersion.

Controlled Meditation

D

πŸ‘‰ Many methods but the easiest way is to use a guided meditation app such as: ◼️ Calm ◼️ Headspace

Monday
πŸ’ͺ STRENGTH 1.1-A5

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 #01

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

C

Goblet Squat

3 x 4

D1

Deadbug Full Tap

2 x 10

D2

Chest-Supported Dumbbell Row

2 x 4

E

Dumbbell Romanian Deadlift

3 x 4

Tuesday
πŸ§˜β€β™‚οΈ 40-MINUTE FULL-BODY MOBILITY

πŸ§˜β€β™‚οΈ 40-MINUTE FULL-BODY MOBILITY

A

πŸ‘‰ Belly Breathing x 5 πŸ‘‰ Neck Nods x10 πŸ‘‰ Neck Turns x10 πŸ‘‰ Cat/Cow x10 πŸ‘‰ Heel-Sit T-Spine x10/10 πŸ‘‰ Side-Lying Shoulder Rotation x10/10 πŸ‘‰ Deadbug πŸ‘‰ Narrow Stance Rocking x10 πŸ‘‰ Wide Stance Rocking x10 πŸ‘‰ Posterior Pelvic Tuck x5/5 πŸ‘‰ 90/90 Hip Stretch πŸ‘‰ 90/90 Switch x 10 πŸ‘‰ 90/90 Pigeon Stretch x10 πŸ‘‰ Glute Bridge x10 πŸ‘‰ Rocking Calf/Ankle Stretch x 10/10 πŸ‘‰ Half-Kneeling Ankle Stretch x 10/10 πŸ‘‰ Standing Internal/External Rotation x 10 πŸ‘‰ Squat Prying x 2 πŸ‘‰ Reverse Lunge to Overhead Reach x 10/10 πŸ‘‰ Alternate Lateral Lunge x 10 πŸ‘‰ Alternate Cossack Squat x 10 πŸ‘‰ Inchworm, Spiderman Lunge, Hamstring Stretch x10

Wednesday
 😎 HPRT #01

RAMP WARM-UP

A

Mobility Warm-Up #05

Work through the following routine... πŸ‘‰ 2x (4x Lateral Hip Drops into 2x Kneeling Lat Stretch) πŸ‘‰ 5x Groiner πŸ‘‰ 5x Hip/Ham Stretch πŸ‘‰ 10x Glute Crossover πŸ‘‰ 2x (10x Calf Pump into 5x Spiderman Twist)

Movement

B

πŸ‘‰ 5-min x Bodyweight Calisthenics ◼️ Glute Bridge Matrix ◼️ Plank Matrix ◼️ Lunge & Squat Matrix ◼️ Hop & Hold πŸ‘‰ 5-min x MedBall Throws or Prowler Push (something that's concentric only. πŸ‘‰ 5-min x Jump Rope, Jogging, etc (any light aerobic activity) πŸ‘‰ Repeat all the above x 2

Stimulation

C

πŸ‘‰ 3x Deadlift @ 85% (concentric only if possible) Repeat x 2

Cool Down

D

πŸ‘‰ 3-5-min x Spin Bike (gradually reduce HR < 100 bpm)

RELEASE

E

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

Friday
πŸ’ͺΒ STRENGTH 1.1-B5

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 #01

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

C

Goblet Squat

3 x 4

D1

Half-Kneeling Pallof Press

2 x 5

D2

Dumbbell Bench Press

2 x 4

E

Dumbbell Split-Squat

2 x 4

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 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’¨

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FAQs
Who is this plan for?
This plan is ideal for riders who already have some gym experience (2+ years) and want to minimise injury and boost their power. If you don't want to waste time writing your own plans and trying to make it fit around your riding, then this is for you.
How long do I need to sign up for?
There is no minimum term, you can stop at any point. All you need to do is cancel your subscription. However, strength training to improve your on-bike performance, as well as your health isn’t a quick fix. Long-term consistency is crucial and will take some time to get the maximum benefit.
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.
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.
What about my on-bike training?
I specialise in off-bike training to support your sporting goals, so it's assumed you'll take care of your own on-bike work.
When will I see results on the bike?
All riders are individuals, so it will be different for everyone. You'll see gym-based improvements almost immediately and most riders begin to feel more β€œrobust” and able to β€œrecover quicker” in 4-6 weeks. Noticeable performance improvements are often seen in 12-16 weeks. Consistency is the key.
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.
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OBS Lite
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OBS Lite
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OBS Lite
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