T2C MK Cycling Off Season Stength

This simple barbell based programme is designed for cyclist to work on their strength during the off season. It uses sets of 5-8 reps done to within 2-3 reps of failure. Start with a light weight in the first week that you can easily do 8 reps with. When you can successfully perform 8 great reps then add the minimum possible weight for next week. Good form is much more important than moving weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Bench Press (Barbell)

Lat Pulldown

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