OBS - Off-Bike Strength
Fast Fit Strong
CyclingIdeal for riders of any level, but who have more gym based experience (2+ years of structured strength training is ideal). All the sessions you need in one place - no need to cobble together training from different sources. Team Off-Bike Strength offers structured programming for cyclists, relevant to the time of year.
- 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
- 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
Program Introduction
A
I'd like to thank you for choosing Fast Fit Strong, please watch the video below 👇👇👇👇👇 https://youtu.be/_cqYSCUQSyE
Weekly Goal Setting
B
I've taken the time to plan this program, making sure that the types of work are balanced and blended with adequate amounts of rest & recovery. However, this is not an ideal world and things often get in the way. Take 5-minutes planning ahead so you can make certain of fitting in necessary sessions. Use TH chat to send me a message to let me know you've done this 👍 **Priority** - 2x Strength sessions. - 1x Mobility session Anything else is a bonus.
RELEASE
A
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
RAMP WARM-UP
B
- Groiner x 8-10 each side - Posterior Pelvic Tuck x 5 each side - Spiderman with Elbow Drop x 5 each side - Back-Roll to V-Sit x 8-10 - Crucifix x 8-10
C
Goblet Squat
4 x 8
D1
Deadbug Full Tap
3 x 14
D2
Chest-Supported Dumbbell Row
3 x 8
E
Dumbbell Romanian Deadlift
4 x 8
RELEASE
A
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
RAMP WARM-UP
B
Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles
Tempo Intervals #01
C
- Work for 12-seconds @ 70% of your max speed/intensity - 60-seconds ACTIVE rest (goal = get your heart rate down as low as possible) - Repeat x 5 working through the suggested exercises below. Repeat for 5 sets (total = 29 minutes) - Use this timer: http://intervaltimer.com/timers/10486346 Suggested exercises: 1). Walk-out Jump 2). Alternate Split-Squat Jump 3). Sit Through 4). Broad Jump Backpedal 5). Ski Chop
EXPLORE MOBILITY 10-MINUTE FULL-BODY ROUTINE
A
1. Belly Breathing x 5 2. Neck Nods x8 3. Neck Turns x8 4. Heel-Sit T-Spine x6/6 5. Narrow Stance Rocking x6 6. Wide Stance Rocking x6 7. Posterior Pelvic Tuck x5/5 8. Rocking Calf/Ankle/Hamstring Stretch x 8/8 9. Inchworm, Spiderman Lunge, Hamstring Stretch x4
RELEASE
A
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
RAMP WARM-UP
B
- Groiner x 8-10 each side - Posterior Pelvic Tuck x 5 each side - Spiderman with Elbow Drop x 5 each side - Back-Roll to V-Sit x 8-10 - Crucifix x 8-10
C
Goblet Squat
4 x 8
D1
Half-Kneeling Pallof Press
3 x 7
D2
Dumbbell Bench Press
3 x 8
E
Dumbbell Split-Squat
3 x 8
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.
Proper off-bike training is the key 🔑 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! 🚴💨
Start My 7-Day Free Trial
Ed Clancy OBE
3x Olympic Gold Medalist 🇬🇧
Verified Athlete"Scott’s an upbeat character and his approach has opened my eyes to the effectiveness of strength work for endurance cyclists. I’ve found it’s helped improve my peak power on the bike and reduce the number of injuries."
Nick Allen
Amateaur Cyclist 🇬🇧
Verified Athlete"I started training with Fast Fit Strong to supplement my cycle-specific training. This made a big difference to my overall fitness, performance and ability to prevent injury. It also rounded my conditioning to help me look and feel stronger."
Rachel Draper
2014 Kilo & Sprint World Champion 🇬🇧
Verified Athlete"Scott worked with me when I was part of the British Cycling team. Scott is an excellent coach, helping improving my strength and technique and always motivating me to push myself! Highly recommend to anyone looking for an S&C coach! 💪🏼"
Maxwell Smith
Amateaur Cyclist 🇬🇧
Verified Athlete"I started training with Scott to get faster on the bike and to get rid of a niggle I'd been experiencing. 2 months on - no more niggles and this last week i got a strava KOM (my only one!) and 2 days later set a personal 20-min power record while being lighter than my previous best."
When you join a team you’re getting more than programming, you’re joining an online community.
OBS - Off-Bike Strength
OBS - Off-Bike Strength
OBS - Off-Bike Strength
