WUKAR ALL SEASON

WUKAR Fit

Cycling

Coach

Art O'Connor

52 weeks of strength programing for cyclists. Each week will consist of 2 key gym sessions and 3 optional days of mobility and core. The program is for anyone who has already done one of my 12 week plans and is ready to take it to the next level. This is a periodized plan assuming a race season that starts in May. The strength and power blocks will each be 12 weeks to maximize your force and rate of force production. During the power Phase you will have no problem doing some early season racing. The in Season plan will start in June running through Sept. There is no long term commitment. Pay by the month and cancel anytime.

Yes this is a pre written plan but you will have access to me via the app or email with any questions you may have.

This is a very similar program to the ones I assign to pro riders like Keegan Swenson and Sofia Gomez Villafane.

$35 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Each SUnday evening a new week of programing is delivered via the app.

Equipment

Required

Barbell or Hex Bar // Dumbells or Kettlebells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-11-04

Elite 6

Foam Roll

WUKAR Dead Bugs

3 x 10

Monday

WUKAR Off Season Cycling Plan: Week 2 Day 1

WUKAR Step Ups

3 x 6 @ 3

Hex Bar Deadlift

3 x 10

WUKAR Lunge Jump Press

3 x 5

Plank Pull

3 x 10

Side Plank

3 x 0:15

Plank

3 x 0:15

DB Farmer's Carry

5 x 10

Tuesday

2024-11-06

Deep Squat Stretch

3 x 0:30

Kneeling Hip Flexor Stretch

3 x 1:00

Prone Y's, T's

3 x 1:00

Wednesday

WUKAR Off Season Cycling Plan: Week 2 Day 3

Heroic Warm-up

For Completion

Russian KB Swing

1 x 10

WUKAR Goblet Squat

1 x 10

Bottom Up KB Press

1 x 10

Bent Over DB Row

1 x 10

Dead Bug

1 x 10

Thursday

2024-11-08

Pigeon Stretch

1 x 2:00

Foam Roll

1 x 2:00

Quad Stretch

1 x 2:00

Kneeling Hip Flexor Stretch

1 x 2:00

Coach

More from WUKAR Fit

Art O'Connor

I am the owner and founder of WUKAR Fit. Over the last 12 years I have written strength plans for some of the biggest names in the sport. These plans represent decades of experience and feedback from my athletes.

Smash Your Goal

I truly believe this is the best program you can do to achieve your cycling goals. I have worked closely with some of the best athletes and coaches in the business to develop this program.

Start My 7-Day Free Trial

The Proof

Keegan Swenson

3x Lifetime GP Winner

Verified Athlete

""Not only has WUKAR made me strong and faster on the race course but it had also made me a more durable athlete. Overuse injuries and lower back pain etc have basically all gone away since I’ve started training with Art""

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

WUKAR ALL SEASON