thank you for purchasing a macrocycle (52 week) strength ......to come by yet another set increase....

Thank you for purchasing a Macrocycle (52 week) Strength Training plan from Optimize

Endurance Services (OES). Please take the time to read through this detailed document that

outlines the structure of the plans. After you have completed this and also looked through the plan

on Training Peaks, write down any questions you might have and give us a call or e-mail, so we

can answer them. This plan can be used as a TrainingPeaks Basic or Premium Account user.

Want to improve? Find the health and strength improvements with this 52 week plan. This

complete plan has available media to view for proper form and printable workout sheet to use for

tracking progress. Also included, is a complete core workout with picture diagrams for assistance

in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed

Description Document that contains all the workouts or get each workout as an attachment on

each day.)

Best started in the early fall to be on the proper cycle for late spring and early summer events.

Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if

the workouts are moved careful consideration should be done to keep the design in order). Each

workout should take around an hour to complete and will work well with a cycling training

program.

Optimize Endurance Services wants to help you achieve! Be sure to contact Rob Lockey with

questions and comments.

ACKNOWLEDGMENT OF RISK, RELEASE OF LIABILITY AND AGREEMENT

1) I am applying for admission to a coaching program by Optimize Endurance Services and associated activities

being fully aware that these activities involve risks. I understand that before engaging in any exercise program, it is

recommended that I consult with my health care provider and be cleared to perform such activities. I accept all the

risks of training and racing, even if they are created by the carelessness or negligence of Optimize Endurance

Services or anyone else. "Risks" include physical exertion, potentially hazardous conditions, due to the environment

or manmade, on the roads, in the training facilities, or at the training or racing sites that the coach may recommend

the athlete attend, and possible harmful interaction with other athletes, bystanders, animals, automobiles, the coach,

or any other objects during training and competition situations. I know there are other risks and accept those also.

2) I fully release, discharge and waive any Claims I may have, now or in the future, against the Released Parties, even

if Claims are based on the carelessness or negligence of a Released Party or anyone else. ("Claims" as used in this

document means all claims, demands, and legal actions, arising out of damage, injury or death of participant while

engaging in training and competition as recommended by Optimize Endurance Services and individual coaches, or

any of its associated activities, which I or my heirs or personal representative could make. "Released parties" as used

in this document means Optimize Endurance Services, other coaches on staff with Optimize Endurance Services and

any other personnel working in conjunction with Optimize Endurance Services, including, but not limited to,

volunteer assistants, any sponsors of Optimize Endurance Services, and any agencies that lend their certification to

Optimize Endurance Services, and individual staff.)

3) I agree not to sue Released Parties for Claims, even if the Claims arise from the carelessness or negligence of a

Released Party or anyone else. I agree to indemnify (protect against loss) and hold harmless each Released Party,

from any loss or liability (including any reasonable attorneys fees they may incur) defending any Claim made by me

or by anyone making a Claim on my behalf, even if the Claim is alleged to or did result from the carelessness or

negligence of a Released Party or anyone else.

4) I acknowledge that training and racing recommendations are only recommendations to be accepted or declined

as I see suitable to my physiological, mental, and emotional status and will accept those recommendations and

engage in training and racing of my own free will and choice. Furthermore, I acknowledge that any

recommendations on nutrition, medical care, or other self care are recommendations only and I should seek further

input by a qualified professional in that field. I am aware that it is advisable to consult my health care practitioner

prior to commencing training, and at any time I feel my health is compromised.

5) I grant my permission to Optimize Endurance Services and any transferee or licensee of them, to utilize any

photographs, motion pictures, videotapes, recordings and any other references or records of my training and racing

activities while under contract with Optimize Endurance Services which may depict, record, or refer to me for any

purpose, including training recommendations for other athletes, and marketing and commercial use by Optimize

Endurance Services, its sponsors and their licensees.

6) I have fully read and understand the statements I have made by signing this document. No warranties or

representations have been made to me about the race or activities that are not stated on this form. I understand and

intend that this document act as the broadest and most inclusive assumption of risk, waiver, release of liability,

agreement not to sue and indemnity as is permitted by the laws of the State of Colorado. If any portion of it is held to

be invalid, I agree that the rest of it shall continue in full force and effect.

By purchasing this plan you confirm that you have read, understood and agree to the above waiver.

Workout Descriptions

There are codes that show up on each workout. Understand the coding and at a glance you’ll be

able to know the goal for the day. Read below for descriptions of the types of workouts this plan has.

Strength Training

ST days are your choice and can be moved/modified from their placement on

Monday/Wednesday/Friday, just keep them in similar placement to each other from week to week to

allow for proper alignment of the periodization. Look for the downloadable PDF documents for further

descriptions, found on each day. The printed doc can be used to track progress by writing down

completed sets/reps/weight. See below for explanation of each type of workout Phase.

T = Transition

H = Hypertrophy

S = Strength

P = Power

E = Endurance

M = Maintenance

Transition Phase

Consists of higher rep/lower weight lifting. Helps give the body rest from a completion of a season

or prepares the body for the start of strength training. Perform reps and sets at a 1 to 1 ratio of work

to rest (ex: 30sec lifting: 30sec rest)

Hypertrophy Phase

Consists of moderate rep/moderate weight lifting. Helps give the body increase in lean mass (build

muscle) and address areas of weakness. Phase 1 of 2 will consist more of a slight increase over the

transition phase and phase 2 will be more preparation for the Strength Phase to come. Perform reps

and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest) Please follow the exercise

structure and do each set for a given exercise before moving onto the next. Modify where you need

to based on equipment available to you.

Strength Phase

Consists of low rep/heavier weight lifting. Now that the body has increased in lean mass (built

muscle) and areas of weakness have been addressed, work can be done to prepare for more

explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a slight increase

over the Hypertrophy with an added set and phase 2 will be more preparation for the Power Phase

to come by yet another set increase. **Please note that each phase has two different workout

routines.** Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90sec rest)

Power Phase

Consists of low rep/heavier weight lifting. Fast and explosive movement for the Power Clean

Dumbbell exercise and slow and controlled for all others. This Phase is the key to the program; you

should feel strong and ready to do some intense work. There are 3 different workouts done in the

next 4 weeks and then the plan moves on to Muscular Endurance. **Please note that each phase has

three different workout routines.** Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec

lifting: 90-180sec rest)

Endurance Phase

Consists of high rep/low weight lifting. This Phase should not be skipped; it helps simulate riding

workouts and will prepare for the beginning of the season as well as the Maintenance Phase to

follow. Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting: 30sec rest)

Maintenance Phase

Consists of moderate rep/heavier weight lifting. This Phase should be done to keep the strength

through the summer season. Depending on race schedule you will want to taper by skipping one or

more weeks before the race, and then get right back into maintenance. This should be done right

up to the start of the Transition Phase which is what started this program. Reps and sets at a 1 to 2

ratio of work to rest (ex: 30sec lifting: 60sec rest)

Deciding what weight to lift for each exercise

Determine proper weight selection by trial and error. If you can keep proper form and complete

the reps without any effort, then add weight. If you lose form and can't complete the reps, remove weight.

Use this process as you progress to add or take away weight from workout to workout. This will ensure

safety and progressive improvement throughout the training.

Contact OES

Please contact Rob Lockey at 303.356.9893 or [email protected] with questions about

this plan.

Resources

TrainingPeaks has a Support page that you can access How-To-Videos to assist with learning to use

the interface. http://support.trainingpeaks.com/personal-edition.aspx

mailto:[email protected]

http://support.trainingpeaks.com/personal-edition.aspx

Training Plan On-line Interface

1. Go to the OES website at WWW.OPTIMIZEENDURANCE.COM

2. Login space is located at the top right of the page.

3. Login with your Username and Password.

From here you’ll be routed to the Training Plan interface that will show your Calendar screen.

This software is quite extensive and will take some time to get used to. Please use the help functions

to get questions answered or give us a call so we may help you.

http://www.optimizeendurance.com/

Calendar Screen Logout takes you back to OES

By scrolling over the workout icon you can view information about that workout in the quick view, or view

all details on the dashboard.

Dashboard screen

Pods availble in this view allow for access to the exercise and workout media when available as well as the

full description in the summary pod.

ST (Ta) Transition Phase

Workout a 2 sets x 15 reps weeks1-4

**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.

Use the open space next to each SET to record your weight and REP # completed, helps to track progress**

Workout type and description Week 1 Week 2 Week 3 Week 4

Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill

yourself here, just get the blood flowing to the muscles

Barbell Shoulder Squat-15 REPS SET

1

SET

1

SET

1

SET

1

Begin shoulder width apart and hold both hands to the

sides. Slowly squat down to 90 degrees and return to the

start position. Make sure front of the knees doesn't go over

toes and that you drive from the heels and look high on the

wall in front of you to keep proper upper body form. Best

done in a squat rack for safety.

SET

2

SET

2

SET

2

SET

2

Leg Curl using Machine-15 REPS SET

1

SET

1

SET

1

SET

1

Adjust the machine to fit you correctly; this correct position

will have the knee line up with the pivot point of the

machine. Be consistent with you movement and don't allow

for your hips to rise as the weight is pulled up by the

hamstrings.

SET

2

SET

2

SET

2

SET

2

Calf Raises-15 REPS SET

1

SET

1

SET

1

SET

1

Adjust the machine for the proper fit and weight. Utilize the

full range of your calf muscles by pulling the heel up and

down while allowing the angle bend through the ankle with

toes on the platform. Slow consistent movement.

SET

2

SET

2

SET

2

SET

2

Back Extension-Exercise Ball-15 REPS SET

1

SET

1

SET

1

SET

1

Begin by laying face down on the exercise ball. While

keeping your legs straight raise them as high as you can.

Slowly lower the legs back to the starting position. The

video supplied shows the action, try and be smoother than

the example :)

SET

2

SET

2

SET

2

SET

2

Core Crunch-Exercise Ball-15 REPS SET

1

SET

1

SET

1

SET

1

Sitting, back straight on exercise ball, roll hips forward to

allow for proper balance and begin crunch. Bending at the

waist, move upper body towards lower body and then

return to start position. (You can use the supplied media,

just don't do the rotation.)

SET

2

SET

2

SET

2

SET

2

Bench press-15 REPS SET

1 SET

1 SET

1 SET

1

Begin by lying on the bench in a neutral position. Grasp the

dumbbells or bar in both hands. Fully extend the arms

above the body and lower them until the hands are even

with the chest.

SET

2 SET

2 SET

2 SET

2

Row Dumbbell Bench-15 REPS SET

1

SET

1

SET

1

SET

1

Begin by laying face down on the bench with the arms fully

extended grasping the dumbbells on the ground. Slowly

pull the elbows and dumbbells back as far as you can.

Repeat as desired.

SET

2

SET

2

SET

2

SET

2

Curls Dumbbell alternating-15 REPS SET

1

SET

1

SET

1

SET

1

Begin with the feet shoulder width apart, while keeping

your arms fully extended by your torso. Start by flexing one

of your elbows elevating the dumbbell to the shoulder.

Repeat on the opposite side. Don't rock or create

momentum with the weight. Twist forearm to bring

dumbbell perpendicular to the starting position.

SET

2

SET

2

SET

2

SET

2

Triceps Extension Dumbbell-15 REPS SET

1

SET

1

SET

1

SET

1

Begin with feet shoulder width apart and your arms flexed

above your head facing behind you. Clasping dumbbell

extend the arms until they are completely locked. Slowly

lower the arms back to the starting position.

SET

2

SET

2

SET

2

SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Use this time to wind down from the ST Workout. Stretch the

muscle groups that have been worked today as well as any

other muscle groups that feel you need work. Do not bounce

and only go to the point of discomfort and hold 15-30 for

each. Over time you should gain some ability to move

further in each stretch.

Transition phase lasts weeks 1-4 and consists of higher rep/lower weight lifting. Helps give the

body rest from a completion of a season or prepares the body for the start of strength training.

Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting: 30sec rest)

Please follow the exercise structure and do each set for a given exercise before moving onto the

next. Modify where you need to based on equipment available to you.

Determine proper weight selection by trial and error. If you can keep proper form and complete the

reps without any effort, then add weight. If you lose form and can't complete the reps, remove

weight. Use this process as you progress to add or take away weight from workout to workout. This

will ensure safety and progressive improvement throughout the training.

ST (Hb1) Hypertrophy Phase 1

Workout b 2 sets x 12 reps weeks 5-8




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Leg Press using Machine-12 REPS SET

1

SET

1

SET

1

SET

1

Begin by sitting into machine after selecting weight,

shoulder width apart and hold both hands to the sides to

work locking mechanism if present. Slowly squat down to 90

degrees and return to the start position. Make sure front of

the knees doesn't go over toes and that you drive from the

heels and look high on the wall in front of you to keep

proper upper body form.

SET

2

SET

2

SET

2

SET

2

Dead Lift-12 REPS SET

1

SET

1

SET

1

SET

1

Begin with feet shoulder width apart and a slight bend in the

knees with both hands grasping the kettelbell, dumbbells or

bar. Slowly flex the upper body until the selected tool come

into contact with the ground. Concentrate on form. Works

the Hamstrings.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





the example :) This can also be performed by keeping the

legs on the floor and raising your head-torso up and down.

This can also be performed on specific equipment built for

back extension. Weight can be added to chest or legs.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





just don't do the rotation.) Weight can be added to chest.

SET

2

SET

2

SET

2

SET

2

Bench Press-12 REPS SET

1 SET

1 SET

1 SET

1




with the chest.

SET

2 SET

2 SET

2 SET

2


1

SET

1

SET

1

SET

1




Repeat as desired.

SET

2

SET

2

SET

2

SET

2

Shoulder Press Dumbbell-12 REPS SET

1

SET

1

SET

1

SET

1

Begin with feet shoulder width apart and dumbbells in each

hand at shoulder height. Extend both dumbbells until your

arms are fully extended above the head. This can also be

done while seated, don't arch back! Keep the weight in line

with the ears and above the head.

SET

2

SET

2

SET

2

SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Hypertrophy phase 1 lasts 5-8 weeks and consists of moderate rep/moderate weight lifting. Helps

give the body increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will

consist more of a slight increase over the transition phase and phase 2 will be more preparation for

the Strength Phase to come.

Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)Please follow the

exercise structure and do each set for a given exercise before moving onto the next. Modify where

you need to based on equipment available to you.





ST (Hc1) Hypertrophy Phase 1

Workout c 2 sets x 15 reps weeks 5-8




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Lunge Forward-15 REPS SET

1

SET

1

SET

1

SET

1

Begin with feet shoulder width apart and hands at sides.

Step a foot forward until the foot makes contact with the

ground, bend knee to allow for a right angle of the knee

with knee above and behind toes. Return to the start

position by pushing off with your forward foot, back to

standing position. Do reps as one side then the other or

alternating.

SET

2

SET

2

SET

2

SET

2

Lunges Backward-15 REPS SET

1

SET

1

SET

1

SET

1

Begin with feet shoulder width apart and hands at sides.

Step a foot backward until the foot makes contact with the

ground, bend knee to allow for a right angle of the knee

with knee above and behind toes. Return to the start

position by pushing off with your backward foot, back to

standing position. Do reps as one side then the other or

alternating.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





just don't do the rotation.) If reps are too easy please add

weight and hold it at your chest

SET

2

SET

2

SET

2

SET

2

Bench Press Incline-15 REPS SET

1

SET

1

SET

1

SET

1

Begin by lying on the bench set at a 45 degree angle in a

neutral position. Grasp the dumbbells or bar in both hands.

Fully extend the arms above the body and lower them until

the hands are even with the chest. Be sure to raise the

weight towards the ceiling above you not out away from

you.

SET

2

SET

2

SET

2

SET

2

Lat Pull Down-15 REPS SET

1

SET

1

SET

1

SET

1

Using the appropriate machine or cable machine, position

yourself with arms wider than shoulder width to pull the

weight down in front of your face while seated with straight

back. Return to start position without momentum.

SET

2

SET

2

SET

2

SET

2

Shoulder Front Raises-15 REPS SET

1 SET

1 SET

1 SET

1

Standing with feet shoulder width apart and dumbbells in

each hand. Extend straight arms out in front to bring weight

up to shoulder level, return to start. Keep movement even

and don't swing weights.

SET

2 SET

2 SET

2 SET

2

Shoulder Side Raises-15 REPS SET

1

SET

1

SET

1

SET

1


each hand. Extend straight arms out to side to bring weight



SET

2

SET

2

SET

2

SET

2

Shoulder back Rasies-15 REPS SET

1

SET

1

SET

1

SET

1


each hand. Extend straight arms backwards to bring weight

up towards shoulder level, return to start. Keep movement

even and don't swing weights. Movement on this exercise

will be limited to shoulder flexibility, try not to bend at the

waist, just move the arm as far as it will go.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1




lower the arms back to the starting position. Can also be

done on machine or cable machine

SET

2

SET

2

SET

2

SET

2

Curls Dumbbell Hammer-15 REPS SET

1 SET

1 SET

1 SET

1

Begin with feet shoulder width apart and dumbbells at waist

height. Flex the arm and raise the dumbbell to the shoulder.

Slowly lower the dumbbell back to the starting position on

repeat on the opposite side. Keep dumbbells in line with

body by not twisting the wrist.

SET

2 SET

2 SET

2 SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







-Hypertrophy phase 1 lasts 5-8 weeks and consists of moderate rep/moderate weight lifting. Helps give

the body increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will consist

more of a slight increase over the transition phase and phase 2 will be more preparation for the Strength

Phase to come. -Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)

Please follow the exercise structure and do each set for a given exercise before moving onto the next.

-Modify where you need to based on equipment available to you.

-Determine proper weight selection by trial and error. If you can keep proper form and complete the reps

without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this

process as you progress to add or take away weight from workout to workout. This will ensure safety and

progressive improvement throughout the training.

ST (Hb2) Hypertrophy Phase 2

Workout b 2 sets x 10 reps weeks 9-12




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Leg Press using Machine-10 REPS SET

1

SET

1

SET

1

SET

1








SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





the Hamstrings.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1








back extension. Add weight if too easy.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2


1 SET

1 SET

1 SET

1




with the chest.

SET

2 SET

2 SET

2 SET

2


1

SET

1

SET

1

SET

1




Repeat as desired.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Hypertrophy phase 2 lasts weeks 9-12 and consists of moderate rep/moderate weight lifting. Helps

give the body increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will

consist more of a slight increase over the transition phase and phase 2 will be more preparation for

the Strength Phase to come. **Please note that each phase has two different workout routines.**


You will need to log into your account to view the workout structure.

Please follow the exercise structure and do each set for a given exercise before moving onto the

next. Modify where you need to based on equipment available to you.





ST (Hc2) Hypertrophy Phase 2

Workout c 2 sets x 10 reps weeks 9-12




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Step-ups Box Dumbbell-10 REPS SET

1

SET

1

SET

1

SET

1

Begin standing in front of box with the dumbbells at the

sides of the body. With one foot, step on the box and bring

the other foot up beside it. Step back down with the same

foot and then follow with the other. Alternate steps or do ne

side leading for the rep count.

SET

2

SET

2

SET

2

SET

2

Lunge Forward with Rotation-10 REPS SET

1

SET

1

SET

1

SET

1

Begin with feet shoulder width apart no weight, dumbbells

or grasping med ball with both hands. Step the left foot

forward while rotating the med ball and the upper body to

the left. Once the foot hits the ground push back to the

starting position. Alternate to the right foot for each rep or

complete reps for one side and then do other side.

SET

2

SET

2

SET

2

SET

2

Lunge Backward with Rotation-10 REPS SET

1

SET

1

SET

1

SET

1



rearward while rotating the med ball and the upper body to




SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1






weight and hold it at your chest.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1






you.

SET

2

SET

2

SET

2

SET

2


1 SET

1 SET

1 SET

1





SET

2 SET

2 SET

2 SET

2

Shoulder Front Raises-10 REPS SET

1

SET

1

SET

1

SET

1


each hand. Extend straight arms out in front to bring weight



SET

2

SET

2

SET

2

SET

2

Shoulder Side Raises-10 REPS SET

1

SET

1

SET

1

SET

1


each hand. Extend straight arms out to side to bring weight



SET

2

SET

2

SET

2

SET

2

Shoulder Back Raises-10 REPS SET

1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2


1 SET

1 SET

1 SET

1






SET

2 SET

2 SET

2 SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Hypertrophy phase 2 lasts weeks 9-12 and consists of moderate rep/moderate weight lifting. Helps give the body

increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will consist more of a slight

increase over the transition phase and phase 2 will be more preparation for the Strength Phase to come. **Please

note that each phase has two different workout routines.** Perform reps and sets at a 1 to 2 ratio of work to rest (ex:

30sec lifting: 60sec rest) You will need to log into your account to view the workout structure. Please follow the

exercise structure and do each set for a given exercise before moving onto the next. Modify where you need to

based on equipment available to you. Determine proper weight selection by trial and error. If you can keep proper

form and complete the reps without any effort, then add weight. If you lose form and can't complete the reps, remove

weight. Use this process as you progress to add or take away weight from workout to workout. This will ensure safety

and progressive improvement throughout the training.

ST (Se1) Strength Phase 1

Workout e 3 sets x 8 reps weeks 13-16




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:




1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1




with the chest.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Lat Row Machine-8 REPS SET

1

SET

1

SET

1

SET

1

Using a machine or cable machine place yourself in the

proper position to assume a row position. Legs out in front

knees slightly bent. Use a grip that keeps your hands about

fist width apart and with straight back pull to mid chest and

return. Don't bend at hips, only your arms should be moving

and keep movement even no momentum.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1






you.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1





SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1 SET

1 SET

1 SET

1







SET

2 SET

2 SET

2 SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Strength phase 1 lasts weeks 13-16 and consists of low rep/heavier weight lifting. Now that the body has

increased in lean mass (built muscle) and areas of weakness have been addressed, work can be done to

prepare for more explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a

slight increase over the Hypertrophy with an added set and phase 2 will be more preparation for the

Power Phase to come by yet another set increase. **Please note that each phase has two different workout

routines.**




Modify where you need to based on equipment available to you.

Determine proper weight selection by trial and error. If you can keep proper form and complete the reps




ST (Sf1) Strength Phase 1

Workout f 3 sets x 8 reps weeks 13-16




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Squat Barbell Shoulder width stance-8 REPS SET

1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Deadlift-8 REPS SET

1

SET

1

SET

1

SET

1





the Hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Squat Single leg-Left-8 REPS SET

1

SET

1

SET

1

SET

1

Begin in a standing position on the left leg. Slowly lower

yourself as far as you can. Push back up to return to the start

position. Try to keep you knee over your toes and keep

your gaze forward, best done with not holding onto

anything.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Squat Single leg-Right-8 REPS SET

1

SET

1

SET

1

SET

1

Begin in a standing position on the right leg. Slowly lower




anything.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Leg Curl using Machine-8 REPS SET

1

SET

1

SET

1

SET

1




for your hips to raise as the weight is pulled up by the

hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Calf Raises using Stairs or Step-8 REPS SET

1 SET

1 SET

1 SET

1

Utilize the full range of your calf muscles by pulling the heel

up and down while allowing the angle bend through the

ankle with toes on the step or stair platform. Slow consistent

movement. Hold weights in hands.

SET

2 SET

2 SET

2 SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1








back extension. Hold weights in hand hold against chest

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3


1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec












routines.**









ST (Se2) Strength Phase 2

Workout e 4 sets x 8 reps weeks 17-20




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:




1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1




with the chest.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Lat Row Machine-8 REPS SET

1

SET

1

SET

1

SET

1

Using a machine or cable machine place yourself in the

proper position to assume a row position. Legs out in front

knees slightly bent. Use a grip that keeps your hands about

fist width apart and with straight back pull to mid chest and

return. Don't bend at hips, only your arms should be moving

and keep movement even no momentum.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






you.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1





SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Shoulder Raises Back-REPS SET

1 SET

1 SET

1 SET

1







SET

2 SET

2 SET

2 SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4 SET

4 SET

4 SET

4

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec












routines.**









ST (Sf2) Strength Phase 2

Workout f 4 sets x 8 reps weeks 17-20




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Squats Barbell Shoulder Width-8 REPS SET

1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Deadlift-8 REPS SET

1

SET

1

SET

1

SET

1





the Hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Squat Single Leg-Left-8 REPS SET

1

SET

1

SET

1

SET

1

Begin in a standing position on the left leg. Slowly lower




anything.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Squat Single Leg-Right-8 REPS SET

1

SET

1

SET

1

SET

1

Begin in a standing position on the right leg. Slowly lower




anything.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Leg curl using Machine-8 REPS SET

1

SET

1

SET

1

SET

1





hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Calf Raises using Stair or Step-8 REPS SET

1 SET

1 SET

1 SET

1





SET

2 SET

2 SET

2 SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Back Extension-Exercise ball-8 REPS SET

1

SET

1

SET

1

SET

1








back extension. Hold weights in hand hold against chest

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4 SET

4 SET

4 SET

4

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec












routines.**









ST (Pg) Power Phase

Workout g 4 sets x 6 reps weeks 21-24




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Power Clean-6 REPS SET

1

SET

1

SET

1

SET

1

This is a compound type of movement. It is best to practice

without weight and make sure the mechanics of the

movement are sound before adding weight. You can view a

example of this exercise from this website.

(http://www.exrx.net/WeightExercises/OlympicLifts/DBCle

an.html)

Preparation Squat down with dumbbells near sides of

ankles, palms facing together. Position shoulders over

dumbbells with back arched tightly. Arms are straight with

elbows pointed outward. Execution Pull dumbbells up off

floor by extending hips and knees. As dumbbells reach

knees vigorously raise shoulders while keeping dumbbells

close to thighs. Jump upward extending body. Shrug

shoulders and pull dumbbells upward with arms allowing

elbows to bend out to sides, keeping dumbbells close to

body. Aggressively pull body under dumbbell, rotating

elbows around dumbbells. Catch dumbbells on shoulders

while moving into squat position. Hitting bottom of squat,

stand up immediately. Return Lower dumbbells to mid-thigh

position. With chest high and taut lower back, squat down

into original position until dumbbells make contact with

floor. Repeat.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1




with the chest.

SET

2

SET

2

SET

2

SET

2

SET

3 SET

3 SET

3 SET

3

SET

4

SET

4

SET

4

SET

4

Step ups Box Dumbbell-6 REPS SET

1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

http://www.exrx.net/WeightExercises/OlympicLifts/DBClean.html

http://www.exrx.net/WeightExercises/OlympicLifts/DBClean.html


1 SET

1 SET

1 SET

1







SET

2 SET

2 SET

2 SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Power phase lasts weeks 21-24 and consists of low rep/heavier weight lifting. Fast and explosive

movement for the Power Clean Dumbbell exercise and slow and controlled for all others. This Phase is the

key to the program; you should feel strong and ready to do some intense work. There are 3 different

workouts done in the next 4 weeks and then the plan moves on to Muscular Endurance. **Please note that

each phase has three different workout routines.**

Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90-180sec rest)







progressive improvement throughout the training

ST (Ph) Power Phase

Workout h 4 sets x 6 reps weeks 21-24




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Squat shoulder width stance-6 REPS SET

1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1





the Hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1




Repeat as desired.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1








back extension. Add weight if rep count is to easy

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec




















ST (Pi) Power Phase

Workout i 4 sets x 6 reps weeks 21-24




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Leg Press using machine-6 REPS SET

1

SET

1

SET

1

SET

1








SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1





the Hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Lunge forward with rotation-6 REPS SET

1

SET

1

SET

1

SET

1



forward while rotating the med ball and the upper body to




SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Lunge backward with rotation-6 REPS SET

1

SET

1

SET

1

SET

1



rearward while rotating the med ball and the upper body to




SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Leg Curl using machine-6 REPS SET

1

SET

1

SET

1

SET

1





hamstrings.

SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1 SET

1 SET

1 SET

1





SET

2 SET

2 SET

2 SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

SET

3

SET

3

SET

3

SET

3

SET

4

SET

4

SET

4

SET

4

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec




















ST (Ej) Endurance Phase

Workout j 2 sets x 20 reps weeks 25-28




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Squat Shoulder width-20 REPS SET

1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1




with the chest.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1








back extension.

SET

2

SET

2

SET

2

SET

2

Step ups Box Dumbbell-20 REPS SET

1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1




Repeat as desired.

SET

2

SET

2

SET

2

SET

2

Calf raises using stairs or step-20 REPS SET

1 SET

1 SET

1 SET

1





SET

2 SET

2 SET

2 SET

2


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

Triceps Extension Dumbell-20 REPS SET

1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Endurance Phase lasts weeks 25-28 and consists of high rep/low weight lifting. This Phase should not be

skipped; it helps simulate riding workouts and will prepare for the beginning of the season as well as the

Maintenance Phase to follow.









ST (Mk) Maintenance Phase

Workout k 2 sets x 10 reps weeks 29-52




Warm-Up Duration:

5-15 min

Duration:

5-15 min

Duration:

5-15 min

Duration:



Barbell Squats-10 REPS SET

1

SET

1

SET

1

SET

1







SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1




with the chest.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1




Repeat as desired.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1





SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1








back extension. add weight if reps count is to easy

SET

2

SET

2

SET

2

SET

2


1 SET

1 SET

1 SET

1







SET

2 SET

2 SET

2 SET

2


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

Curls Dumbbell Alternating-10 REPS SET

1

SET

1

SET

1

SET

1

Begin with the feet shoulder width apart, while keeping

your arms fully extended by your torso. Start by flexing one

of your elbows elevating the dumbbell to the shoulder.

Repeat on the opposite side. Don't rock or create

momentum with the weight. Twist forearm to bring

dumbbell perpendicular to the starting position.

SET

2

SET

2

SET

2

SET

2


1

SET

1

SET

1

SET

1






SET

2

SET

2

SET

2

SET

2

Cool Down

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec

Duration:

5-30 sec







Maintenance Phase lasts weeks 29-52 and consists of moderate rep/heavier weight lifting. This Phase

should be done to keep the strength through the summer season. Depending on race schedule you will

want to taper by skipping one or more weeks before the race, and then get right back into maintenance.

This should be done right up to the start of the Transition Phase which is what started this program.

Reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)








thank you for purchasing a macrocycle (52 week) strength ......to come by yet another set increase....

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