Off Season Cycling Strength Training Routine Workout

Author Pete SimonFitness Level AdvancedType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
Foam roll at the beginning of every workout and after as well.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 50%
Notes:Zone 1 Choose from one of these three cardio activities.
Rowing Ergometer Exercise Picture 2. Rowing Ergometer
Duration: 15 Min Intensity: 50%
Notes:Zone 1
Stepper Exercise Picture 3. Stepper
Duration: 15 Min Intensity: 50%
Notes:Zone 1
Day 1 - Pilates
Body Roll Exercise Picture 1. Body Roll
Sets: 2Reps: 12
Bicycle Kick (45 deg) Exercise Picture 2. Bicycle Kick (45 deg)
Sets: 2Reps: 12
Lower Back and Neck Stretch Exercise Picture 3. Lower Back and Neck Stretch
Sets: 3Reps: 12
Day 1 - Whole Body
Ball Back Hyperextensions (Lower Back) Exercise Picture 1. Ball Back Hyperextensions (Lower Back)
Sets: 2Reps: 10
Medicine Ball Woodchoppers on Exercise Ball Exercise Picture 2. Medicine Ball Woodchoppers on Exercise Ball
Sets: 3Reps: 12
Straight Leg Deadlifts Exercise Picture 3. Straight Leg Deadlifts
Sets: 2Reps: 12
Notes:First set is warm-up and second is moderately heavy focusing on form.
Good Mornings Exercise Picture 4. Good Mornings
Sets: 3Reps: 12
Abdominal Barbell Rollouts Exercise Picture 5. Abdominal Barbell Rollouts
Sets: 2Reps: 15
Day 2 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 50%
Notes:Choose between any three cardio activities or do all 3 if you like.
Rowing Ergometer Exercise Picture 2. Rowing Ergometer
Duration: 15 Min Intensity: 50%
Swimming Exercise Picture 3. Swimming
Duration: 15 Min Intensity: 50%
Day 2 - Pilates
Alternate Foot Hold Exercise Picture 1. Alternate Foot Hold
Sets: 2Reps: 12
Lower Back and Neck Stretch Exercise Picture 2. Lower Back and Neck Stretch
Sets: 2Reps: 12
One Leg Raises (or with circles) Exercise Picture 3. One Leg Raises (or with circles)
Sets: 2Reps: 12
Notes:Be careful with legs (quads) on this one.
Roll Out : Back Stretch Exercise Picture 4. Roll Out : Back Stretch
Sets: 3Reps: 12
Day 2 - Upper Body
Ball Incline Dumbbell Press Exercise Picture 1. Ball Incline Dumbbell Press
Sets: 2Reps: 12
Exercise Ball Dumbbell Chest Pullovers Exercise Picture 2. Exercise Ball Dumbbell Chest Pullovers
Sets: 2Reps: 12
Exercise Ball Pushups Exercise Picture 3. Exercise Ball Pushups
Sets: 3Reps: 15
Chin-Ups Exercise Picture 4. Chin-Ups
Sets: 3Reps: 10
Arnold Press Exercise Picture 5. Arnold Press
Sets: 2Reps: 12
Reverse Grip Chinups Exercise Picture 6. Reverse Grip Chinups
Sets: 2Reps: 10
Day 3 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 50%
Notes:Spinning Bike Not Recumbant
Rowing Ergometer Exercise Picture 2. Rowing Ergometer
Duration: 15 Min Intensity: 50%
Notes:If bored try something different.
Stepper Exercise Picture 3. Stepper
Duration: 15 Min Intensity: 50%
Notes:See how the stepper feels on the quads. If any pain do not use this.
Day 3 - Gluteus Maximus
DeadLift Exercise Picture 1. DeadLift
Sets: 2Reps: 12
Notes:Go light and use straight leg dead lift rather than bending legs.
Day 3 - Hamstring
Butt or Gluteus Maximus Kickbacks Exercise Picture 1. Butt or Gluteus Maximus Kickbacks
Sets: 3Reps: 12
DeadLift Exercise Picture 2. DeadLift
Sets: 2Reps: 12
Notes:Go light and use straight leg dead lift rather than bending legs.
Day 3 - Pilates
Lower Back and Neck Stretch Exercise Picture 1. Lower Back and Neck Stretch
Sets: 2Reps: 12
Overhead Leg Handstand Exercise Picture 2. Overhead Leg Handstand
Sets: 2Reps: 12
Day 3 - Shoulders
Front Raises Exercise Picture 1. Front Raises
Sets: 2Reps: 10
Push Press  Exercise Picture 2. Push Press
Sets: 2Reps: 12
Push Ups Between Benches (Push Up) Exercise Picture 3. Push Ups Between Benches (Push Up)
Sets: 3Reps: 12
Notes:Full extension

With this log you will be able to print off as many sheets as required to track this workout.

Off Season Cycling Strength Training Routine Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

Click now for your own workout log
These Programs have been approved by Myfit because they are of the highest quality.