My off-bike-only year-round online training solution, designed for cyclists of all levels. This is a trimmed down version of my OBS program and simply includes the gym based sessions.
Here's how the plan breaks down:
Massage Therapy
A
π OPTION 1 - Professional Therapist. If possible, use a professional therapist to give you a full-body relaxing massage. π OPTION 2 - Self Massage. Give yourself a gentle massage using a foam roller, massage stick, massage ball, etc.
Water Immersion
B
π OPTION 1 - Pool βΌοΈ 5-mins floating (as deep as possible) βΌοΈ 5-mins choice swimming (low to moderate intensity) Repeat x 2 π OPTION 2 - Home bath βΌοΈ 20-mins immersion in warm water (as deep as possible)
Contrast Bathing
C
π Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. π The larger the temperature difference, the better. π Whole-body immersion.
Controlled Meditation
D
π Many methods but the easiest way is to use a guided meditation app such as: βΌοΈ Calm βΌοΈ Headspace
RELEASE
A
π§ββοΈ Full Body Foam-Roll
Use a foam roller on the following body parts: π Thoracic Spine (Upper Back) x 15-20 π Lumbar Spine (Lower Back) x 15-20 π Glutes x 30s per side π Calves x 30s per side π Quads x 30s per side
RAMP WARM-UP
B
π§ββοΈ [RAMP] Mobility Warm-Up #01
π Groiner x 8-10 each side π Posterior Pelvic Tuck x 5 each side π Spiderman with Elbow Drop x 5 each side π Back-Roll to V-Sit x 8-10 π 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
π§ββοΈ 40-MINUTE FULL-BODY MOBILITY
A
π Belly Breathing x 5 π Neck Nods x10 π Neck Turns x10 π Cat/Cow x10 π Heel-Sit T-Spine x10/10 π Side-Lying Shoulder Rotation x10/10 π Deadbug π Narrow Stance Rocking x10 π Wide Stance Rocking x10 π Posterior Pelvic Tuck x5/5 π 90/90 Hip Stretch π 90/90 Switch x 10 π 90/90 Pigeon Stretch x10 π Glute Bridge x10 π Rocking Calf/Ankle Stretch x 10/10 π Half-Kneeling Ankle Stretch x 10/10 π Standing Internal/External Rotation x 10 π Squat Prying x 2 π Reverse Lunge to Overhead Reach x 10/10 π Alternate Lateral Lunge x 10 π Alternate Cossack Squat x 10 π Inchworm, Spiderman Lunge, Hamstring Stretch x10
RAMP WARM-UP
A
π§ββοΈ [RAMP] Mobility Warm-Up #05
Work through the following routine... π 2x (4x Lateral Hip Drops into 2x Kneeling Lat Stretch) π 5x Groiner π 5x Hip/Ham Stretch π 10x Glute Crossover π 2x (10x Calf Pump into 5x Spiderman Twist)
Movement
B
π 5-min x Bodyweight Calisthenics βΌοΈ Glute Bridge Matrix βΌοΈ Plank Matrix βΌοΈ Lunge & Squat Matrix βΌοΈ Hop & Hold π 5-min x MedBall Throws or Prowler Push (something that's concentric only. π 5-min x Jump Rope, Jogging, etc (any light aerobic activity) π Repeat all the above x 2
Stimulation
C
π 3x Deadlift @ 85% (concentric only if possible) Repeat x 2
Cool Down
D
π 3-5-min x Spin Bike (gradually reduce HR < 100 bpm)
RELEASE
E
π§ββοΈ Full Body Foam-Roll
Use a foam roller on the following body parts: π Thoracic Spine (Upper Back) x 15-20 π Lumbar Spine (Lower Back) x 15-20 π Glutes x 30s per side π Calves x 30s per side π Quads x 30s per side
RELEASE
A
π§ββοΈ Full Body Foam-Roll
Use a foam roller on the following body parts: π Thoracic Spine (Upper Back) x 15-20 π Lumbar Spine (Lower Back) x 15-20 π Glutes x 30s per side π Calves x 30s per side π Quads x 30s per side
RAMP WARM-UP
B
π§ββοΈ [RAMP] Mobility Warm-Up #01
π Groiner x 8-10 each side π Posterior Pelvic Tuck x 5 each side π Spiderman with Elbow Drop x 5 each side π Back-Roll to V-Sit x 8-10 π 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
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.
Proper off-bike training is the key π 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! π΄π¨
Start My 7-Day Free TrialWhen you join a team youβre getting more than programming, youβre joining an online community.