RIDESTRONG POWER + POWER END. CYCLE
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced - the training in this program can be scaled up or down based on weight selection.
VOLUME / TIMING: Moderate / Off-Season / Race Lead Up
PROGRAM STRUCTURE: 6 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: This program is an excellent way to improve power on the bike.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) DB FR Squat x 5
2) Squat Jump x 5
3) FR Rev. Lunge x 5ea
4) Split Jump x 5ea
5) 9090 Hip Transfer x 90s -
3 ROUNDS:
1) Split Stance Alt. Bent Over Row x 6ea/ea
2) Plyo Push-up + Mtn. Climber (+) x 6
3) DB Clean x 6
4) Child’s Pose Reach Through x 60s -
3 ROUNDS:
20 sec on / 10 sec off
1) Plank Kick Through (one side)
2) Plank Kick Through (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Alt. SL Hamstring Curl
6) Alt. SL Hamstring Curl
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 3
RPE: 5-6/10, 7/10, 7/10, 7/10
2) Lateral Step-up Jump x 5ea
3) Active Recovery & Set-up x 2min
Hip to Hamstring Stretch -
3 ROUNDS:
1) Pull-ups x 6-10
2) DB Swing x 8
3) Push-up + Pike x 8
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
20 sec on / 10 sec off
1) PS Box Jump (one side)
2) PS Box Jump (other side)
3) SA TRX Row (one side)
4) SA TRX Row (other side)
5) High - Low Plank (one side)
6) High - Low Plank (other side)
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge -
3 ROUNDS:
45 sec on / 15 sec off
1) Alt. Crab Bridge Reach
2) Side Plank (+ abduction)
3) Other Side
4) ½ Kneeling Balance on Ball
5) Other Side
6) Miniband Side Step + Squat
Welcome to week 1 of the program! This week, we’ll focus on building a good foundation through our training sessions. Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) DB FR Squat x 5
2) Squat Jump x 5
3) FR Rev. Lunge x 5ea
4) Split Jump x 5ea
5) Adductor Rock x 90s -
4 ROUNDS:
1) Split Stance Alt. Bent Over Row x 5ea/ea
2) Plyo Push-up + Mtn. Climber (+) x 5
3) DB Clean x 5
4) Side Body Stretch x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Plank Kick Through (one side)
2) Plank Kick Through (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Alt. SL Hamstring Curl
6) Alt. SL Hamstring Curl
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 3
RPE: 5-6/10, 7/10, 7/10, 7/10
2) Lateral Step-up Jump x 6 each
3) Active Recovery & Set-up x 2min Hip to Hamstring Stretch -
3 ROUNDS:
1) Pull-ups x 6-10
2) DB Swing x 8-10
3) Push-up + Pike x 8-10
4) Floor Angel x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) PS Box Jump (one side)
2) PS Box Jump (other side)
3) SA TRX Row (one side)
4) SA TRX Row (other side)
5) High - Low Plank (one side)
6) High - Low Plank (other side)
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Alt. Crab Bridge Reach
2) Side Plank (+ abduction)
3) Other Side
4) ½ Kneeling Balance on Ball
5) Other Side
6) Miniband Side Step + Squat
Week 2 is here! Crush the movements this week and continue to build that foundation. Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Goblet Squat x 7
2) Squat Jump x 7
3) Goblet Rev. Lunge x 7ea
4) Split Jump x 7ea
5) Downdog to Pigeon x 90s -
4 ROUNDS:
1) Split Stance Alt. Bent Over Row x 5ea/ea
2) Plyo Push-up + Mtn. Climber (+) x 5
3) DB Clean x 5
4) Child’s Pose Reach Through x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Plank Kick Through (one side)
2) Plank Kick Through (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Alt. SL Hamstring Curl
6) Repeat
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5-6/10, 6/10, 6/10, 6/10
2) Lateral Step-up Jump x 6 each
3) Active Recovery & Set-up x 2min 9090 Hip Transfers -
3 ROUNDS:
1) Pull-ups x 8-12
2) DB Swing x 8-12
3) Push-up + Pike x 8-12
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) PS Box Jump R
2) PS Box Jump L
3) SA TRX Row R
4) SA TRX Row L
5) High-Low Plank R
6) High-Low Plank L
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Alt. Crab Bridge Reach
2) Side Plank (+ abduction)
3) Other Side
4) ½ Kneeling Balance on Ball
5) Other Side
6) Miniband Side Step + Squat
Welcome to week 3! We’ll continue to build in volume and reduce our weight - move fast and focus on quality for each exercise. Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Goblet Squat x 7
2) Squat Jump x 7
3) Goblet Rev. Lunge x 7ea
4) Split Jump x 7ea
5) Hip to Hamstring Stretch x 90s -
4 ROUNDS:
1) Split Stance Bent Over Row x 5ea
2) Push-up + Toe Tap x 4-6ea
3) DB Split Clean x 3ea
4) Side Body Stretch x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Fast Mtn. Climbers
2) Repeat
3) Alt. T’s (one side)
4) Alt. T’s (other side)
5) SL Hamstring Curl (one side)
6) SL Hamstring Curl (other side)
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10, 6/10, 6/10, 6/10
2) Lateral Step-Up Jump x 6 each
3) Active Recovery & Set-up x 2min
Alt. World’s Greatest -
3 ROUNDS:
1) Pull-Ups x 8-12
2) DB OH Swing x 8
3) Push-Up + Diagonal Knee Tuck x 4 each
4) Child’s Pose Reach Through x 60s -
3 ROUNDS
25 sec on / 10 sec off
1) SL Box Jump R
2) SL Box Jump L
3) SA Archer Row R
4) SA Archer Row L
5) Plank Takeaway (Arms)
6) Plank Takeaway (Legs)
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Crab Bridge Reach R
2) Crab Bridge Reach L
3) Side Plank + KT R
4) Side Plank + KT L
5) ½ Kneeling Balance + Diag. Reach R
6) ½ Kneeling Balance + Diag. Reach L
7) Swissball Saws
Welcome to week 4! We’re now past the half way point of our training block - keep hammering! Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 5
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Air Squat x 9
2) Squat Jump x 9
3) Rev. Lunge x 9ea
4) Split Jump x 9ea
5) Downdog to Pigeon Stretch x 90s -
4 ROUNDS:
1) Split Stance Bent Over Row x 4ea
2) Push-up + Toe Tap x 3-5ea
3) DB Split Clean x 3ea
4) Floor Angels x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Fast Mtn. Climbers
2) Repeat
3) Alt. T’s (one side)
4) Alt. T’s (other side)
5) SL Hamstring Curl (one side)
6) SL Hamstring Curl (other side)
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10 x 4
2) Lateral Step-up Jump x 7 ea
3) Active Recovery & Set-up x 2min
9090 Hip Transfers -
3 ROUNDS:
1) Pull-ups x 8-15
2) OH DB Swing x 8-10
3) Push-up + Diag. KT x 4-5ea
4) Child’s Pose + Lat Stretch x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) SL Box Jump R
2) SL Box Jump L
3) SA Archer Row R
4) SA Archer Row L
5) Plank Takeaway (Arms)
6) Plank Takeaway (Legs)
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Crab Bridge Reach R
2) Crab Bridge Reach L
3) Side Plank + KT R
4) Side Plank + KT L
5) ½ Kneeling Balance + Diag. Reach R
6) ½ Kneeling Balance + Diag. Reach L
7) Swissball Saws
Welcome to week 5! This week, we’ll drop our load down and will continue to focus on explosive power development. Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 6
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Air Squat x 9
2) Squat Jump x 9
3) Reverse Lunge x 9ea
4) Split Jump x 9ea
5) 9090 Hip Transfers x 90s -
4 ROUNDS:
1) Split Stance Bent Over Row x 4 each
2) Push-up + Toe Tap x 3-5 each
3) DB Split Clean x 3 each
4) Childs Pose Reach Through x 60 sec -
3 ROUNDS:
30 sec on / 10 sec off
1) Fast MTN Climbers
2) Repeat
3) Alt T’s (Right Side)
4) Alt. T’s (Left Side)
5) SL Hamstring Curl (Right Side)
6) SL Hamstring Curl (Left Side)
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10 x 4
2) Lateral Step-Up Jump x 7 each
3) Active Recovery & Set-up x 2min
Downdog to Pigeon Stretch -
3 ROUNDS:
1) Pull-Ups x 8-15
2) DB OH Swing x 8-12
3) Push-Up + Diag. Knee Tuck x 4-6 each
4) Side Body Stretch x 60s -
3 ROUNDS
30 sec on / 10 sec off
1) SL Box Jump (Right Side)
2) SL Box Jump (Left Side)
3) SA Archer Row (Right)
4) SA Archer Row (Left)
5) Plank Takeaway (Arms)
6) Plank Takeaway (Legs)
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Crab Bridge Reach R
2) Crab Bridge Reach L
3) Side Plank + KT R
4) Side Plank + KT L
5) ½ Kneeling Balance + Diag. Reach R
6) ½ Kneeling Balance + Diag. Reach L
7) Swissball Saws
Last week of the program! Finish this out strong and continue to focus on high quality movement every session! Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.