OBS - Off-Bike Strength

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). 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
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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 6 days per week
2-4 strength sessions, blended with cross-training, mobility, recovery-training and regeneration are combined with a sample riding plan.
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Exercise Video Guidance
My instructional videos of every exercise to make execution safe & 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
Monday
1. WEEK 1 INTRODUCTION & GOAL SETTING

Program Introduction

A

I'd like to thank you for choosing Fast Fit Strong, please watch the video below πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡ 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 πŸ‘ **Priority** - 2x Strength sessions. - 1x Mobility session Anything else is a bonus.

Tuesday
1. STRENGTH 1.1-A1

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

Wednesday
1. TEMPO INTERVALS #01

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

Thursday
1. EXPLORE MOBILITY 10-MINUTE FULL-BODY ROUTINE

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

Friday
1. STRENGTH 1.1-B1

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

Saturday
RECOVERY DAY
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’¨

Start My 7-Day Free Trial
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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. However, relevant on-bike sessions are included, should you wish to follow along.
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.
The Proof
verified-athlete-avatar Ed Clancy OBE

3x Olympic Gold Medalist πŸ‡¬πŸ‡§

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."

verified-athlete-avatar Nick Allen

Amateaur Cyclist πŸ‡¬πŸ‡§

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."

verified-athlete-avatar Rachel Draper

2014 Kilo & Sprint World Champion πŸ‡¬πŸ‡§

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! πŸ’ͺ🏼"

verified-athlete-avatar Maxwell Smith

Amateaur Cyclist πŸ‡¬πŸ‡§

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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

OBS - Off-Bike Strength
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OBS - Off-Bike Strength
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OBS - Off-Bike Strength
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OBS - Off-Bike Strength