RIDESTRONG STRENGTH MAINTENANCE A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - This program can be scaled up or down easily through weight selection (heavier or lighter). The work load in this program is designed to be low volume, with a high focus on technique and stabilization.
VOLUME / TIMING: Low - Moderate / In-Season
PROGRAM STRUCTURE: 5 weeks / 2 Sessions / Week
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Medball
FOCUS: This program is designed to maintain strength for a cyclist throughout the season. It consists of 2 strength sessions each week that will be mildly progressive in volume over the course of 4 weeks followed by deloading in week 5.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) Goblet Squat x 10
2) Broad Jump x 4
3) 9090 hip switch x 60 sec -
2-3 ROUNDS:
1) Split Stance Bent Over Row x 10 each
2) Hips Off Bench Alt. x 10 each
3) Hinge T's x 45 sec -
2-3 ROUNDS:
1) 1-leg RDL x 6 each
2) 1/2 kneeling Vertical Row x 8 each side
3) Bridge Complex x 60 sec -
3 ROUNDS: 30 SEC EACH
1) High Low Plank Transfers R
2) High Low Plank Transfers L
3) Side Plank R
4) Side Plank L
5) hollow hold + knee tuck
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) DB Deadlift x 10
2) Short Split Jump x 3 each
3) Kneeling Hamstring Stretch x 30 sec each -
2-3 ROUNDS:
1) 1-leg Balance OH Press x 10 each
2) Split Stance 1-arm Row x 10 each
3) Childs Pose to Cobra x 60 sec -
2-3 ROUNDS:
1) Offset Rev Lunge x 6 each
2) MB Push-up x 4-6 reps each
3) Alt. Worlds Greatest x 60 sec -
3 ROUNDS: 30 SEC EACH
1) Split Stance Hinge + Reach Pulse R
2) Split Stance Hinge + Reach Pulse L
3) Shallow Split Stance Chop R
4) Shallow Split Stance Chop L
5) Farmers March
Welcome to Week 1! This week, focus on working into these movements with precision. Your loads should be in the 7/10 RPE range for all exercises. These sessions should feel fairly light, but should have you feeling like you did some work.
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) Goblet Squat x 10
2) Broad Jump x 5
3) Lunge + Reach x 45 sec -
2-3 ROUNDS:
1) Split Stance Bent Over Row x 10 each (1 sec pause at top)
2) Hips Off Bench Alt. x 10 each
3) Airplane T's x 60 sec -
2-3 ROUNDS:
1) 1-leg RDL x 6 each
2) 1/2 kneeling Vertical Row x 10 each side
3) Down Dog + Pigeon x 60 sec -
3 ROUNDS: 30 SEC EACH
1) High Plank Alt. Reaches
2) Side Plank R
3) Side Plank L
4) OAOL V-up R
5) OAOL V-up L
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) DB Deadlift x 10
2) Short Split Jump x 4 each
3) Counter pressure bridge x 30 sec each side -
2-3 ROUNDS
1) 1-leg Balance OH Press x 10 each
2) Split Stance 1-arm Row x 10 each
3) Thoracic Rotations x 30 sec each side -
2-3 ROUNDS:
1) Offset Rev Lunge x 6 each
2) MB Push-up x 4-7 reps each
3) Alt. Crab Bridge Reach x 60 sec -
3 ROUNDS: 30 SEC EACH
1) Hinge + reach
2) Mountain Climbers
3) Superman
4) Hollow Hold
5) Alt. T's
This week, we’ll continue forward with good movement execution. Your loads should be in the 7/10 RPE range for all exercises.
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
A) Goblet Squat x 12
B) Broad Jump x 5
3) Rev Lunge + Diag. Reach x 45 sec -
2-3 ROUNDS
1) Split Stance Bent Over Row x 12 each (1 sec pause at top)
2) Hips Off Bench Alt. x 12 each
3) Airplane Scaption Reach x 30 sec each side -
2-3 ROUNDS:
1) 1-leg RDL x 8 each
2) 1/2 kneeling Vertical Row x 12 each side
3) DD + Hamstring Stretch x 60 sec -
3 ROUNDS: 30 SEC EACH
1) Swiss Ball Knee Tucks
2) Hamstring Curls
3) Saws
4) Psoas March
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) DB Deadlift x 12
2) Short Split Jump x 5 each
3) Fig 4 bridge x 60 sec -
2-3 ROUNDS:
1) 1-leg Balance OH Press x 12
2) Split Stance 1-arm Row x 12 each
3) Floor Angels x 60 sec -
2-3 ROUNDS:
1) Offset Rev Lunge x 8 each
2) MB Push-up x 5-8 reps each
3) 9090 hip switch x 60 sec -
4 ROUNDS: 30 SEC EACH
1) SS AR Press
2) SS AR Press
3) Offset Farmer March L
4) Offset Farmers March R
This week, we’ll increase loads to an 8/10 RPE for each exercise. As the weight increases, make sure you are maintaining solid form throughout each drill.
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) Goblet Squat x 12
2) Broad Jump x 6
3) Down Dog + WG x 60 sec -
2-3 ROUNDS:
1) Split Stance Bent Over Row x 12 each (1 sec pause at top)
2) Hips Off Bench Alt. x 12 each
3) Airplane Knee Tuck x 30 sec each -
2-3 ROUNDS:
1) 1-leg RDL x 8 each
2) 1/2 kneeling Vertical Row x 12 each side
3) Bench Hip Lift x 60 sec -
4 ROUNDS: 30 SEC EACH
1) Swiss Ball Pikes
2) Alt. 1-leg Hamstring Curls
3) Swiss Ball Deadbug R
4) Swiss Ball Deadbug L
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) DB Deadlift x 12
2) Short Split Jump x 6 each
3) Hamstring Bridge March x 60 sec -
2-3 ROUNDS:
1) 1-leg Balance OH Press x 12
2) Split Stance 1-arm Row x 12 each
3) Thoracic Rotations x 30 sec each side -
2-3 ROUNDS:
1) Offset Rev Lunge x 8 each
2) MB Push-up x 5-8 reps each
3) DD + Pigeon x 60 sec -
4 ROUNDS: 30 SEC EACH
1) Wide Stance Hinge + Reach
2) Mountain Climb +
4) Side Plank Row R
5) Side Plank Row L
This week, we’ll continue with an 8/10 RPE for each exercise. If your riding volume is high and you need to back off of weight in the gym, certainly do so - listen to your body and remain consistent!
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) Goblet Squat x 10
2) Broad Jump x 4
3) 9090 switch x 60 sec -
2-3 ROUNDS:
1) Split Stance Bent Over Row x 10 each (1 sec pause at top)
2) Hips Off Bench Alt. x 10 each
3) Cat/Cow x 60 sec -
2-3 ROUNDS:
1) 1-leg RDL x 6 each
2) 1/2 kneeling Vertical Row x 10 each side
3) Alt 1-leg Bench Hip Lift x 60 sec -
3 ROUNDS: 30 SEC EACH
1) High Low Transfers R
2) High Low Transfers L
3) Superman
4) Hollow hold + KT
5) Bridge March
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) DB Deadlift x 10
2) Short Split Jump x 3 each
3) Fig 4 bridge x 30 sec each -
2-3 ROUNDS:
1) 1-leg Balance OH Press x 10 each
2) Split Stance 1-arm Row x 10 each
3) Alt. Bear to Crab Bridge Reach x 60 sec -
2-3 ROUNDS:
1) Offset Rev Lunge x 6 each
2) MB Push-up x 4-6 reps each
3) Sidelying Thoracic Rotations x 30 sec each -
3 ROUNDS: 30 SEC EACH
1) Mountain Climb +
2) Alt. T's
3) Banded Rotations R
4) Banded Rotations L
5) Wide Stance hinge + reach
This week, will bring things back down to our 7/10 RPE for each exercise. This is the final week of the program and is meant to be a minor deload week, but should not vary dramatically from the previous weeks. Well done working through this program!
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.