My training plans are tailored to your individual starting point (1RM, FTP, …). You receive a pdf file with the exact plan of sets, reps and weights for the entire duration of the training block.
Example program
The following is a simple strength training program for a cyclist in season with one session per week. The goal here is to retain as much strength with as little fatigue and time investment as possible, so the focus stays on training on the bike. The program is split into weeks with and without a race.
Week without a race
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Trap bar jump | 5 | 3 | 70% | Focus on explosiveness |
| Squat | 4 | 6 | 70% | |
| Overhead press + row (superset) | 3 | 8 | 60% | Superset |
| Calf raise + plank | 3 | 10 | RPE 7/10 | Superset, hold plank for 45s - 60s |
Week with a race
| Exercise | Sets | Reps | Intensity | Notes |
|---|---|---|---|---|
| Trap bar jump | 6 | 2 | 80% | Focus on explosiveness |
| Squat | 4 | 2 | 80% | |
| Calf raise + plank | 3 | 6 | RPE 7/10 | Superset, hold plank for 45s - 60s |
Intensity percentages refer to the athlete’s one-rep max (1RM) and are calculated individually for each exercise in the pdf file. RPE is the Rate of Perceived Exertion, a subjective assessment of effort on a scale of 1-10. Trap bar jumps can be swapped for power cleans if the athlete knows how to do them.
I account for all of these details in 1:1 coaching and adapt them for your individual training plan.