Session of the Month: October – Strength Conditioning Level 1

Jan 18 | ( 0 ) Comments

With base season currently in full effect, it is very important to consider strength conditioning on your training plan. It will not only help you to achieve a greater maximum power output, but it will help with muscle imbalances, help you prevent injuries and even make your nervous receptors work a bit faster.

As with any type of training, an athlete has to work his way up the intensity ladder. In this case, it will be the size of the weight that he will have to work up. It is recommended that for the first month or so that only bodyweight is used. These strength conditioning sessions are to be intended to be used with bodyweight only as it’s only the first level, but if you would like to progress it from here then adding weights in increments of 5-10 lbs. is recommended.

For my first cycle, I recommend alternating between two sessions. Each one works different muscles and focuses on addressing muscle imbalance options.

RPE = Rate of Perceived Exertion

Please let me know if you have any questions about this strength conditioning sessions. As well if you need help creating a personalized training plan that will provide you with the most efficient results, do not hesitate in contacting me. I have the experience and knowledge necessary to take you to the next level!

Strength Conditioning Session 1

Make sure to warm up at least 10 minutes before starting the workout, or start right after completing your daily workout.

Make sure to cool down properly afterward with a small walk or easy cycle.

Work out Details

• Left Leg Lunge – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Right leg lunge – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Bodyweight squat – Repeat 4 times
  • Hard
    • 40 sec @ 8-10 RPE
  • Easy
    • 20 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Left side plank hip abduction – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Right side plank hip abduction – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
  • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Lying alternating leg raise – Repeat 4 times
  • Hard
    • 40 sec @ 8-10 RPE
  • Easy
    • 20 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Left side single leg squat – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Right side single leg squat – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Cool Down
  • 10 min @ 2-4 RPE

For more information on how to complete exercises go to:

• https://weighttraining.guide/exercises/lunge/
• https://weighttraining.guide/exercises/bodyweight-squat/
• https://weighttraining.guide/exercises/side-plank-hip-abduction/
• https://weighttraining.guide/exercises/lying-alternating-leg-raise/
• https://www.wikihow.com/Do-a-Single-Leg-Squat

Strength Conditioning Session 1b

Make sure to warm up at least 10 minutes before starting the workout, or start right after completing your daily workout.

Make sure to cool down properly afterward with a small walk or easy cycle.

Work out details

• Left leg reverse lunge – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Right leg reverse lunge – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Bodyweight sumo squat – Repeat 4 times
  • Hard
    • 40 sec @ 8-10 RPE
  • Easy
    • 20 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Left Side plank hip adduction – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Right Side plank hip adduction – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Front Plank – Repeat 4 times
  • Hard
    • 40 sec @ 8-10 RPE
  • Easy
    • 20 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Recovery
  • 1 min @ 2-4 RPE
• Left side lying side hip raise – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Right side lying side hip raise – Repeat 4 times
  • Hard
    • 30 sec @ 8-10 RPE
  • Easy
    • 30 sec @ 2-4 RPE
    • If possible try to work on your balance while you are on the resting phase, this can include work in the balance board or juggling tennis balls, etc
• Cool Down
  • 10 min @ 2-4 RPE

For more information on how to complete exercise go to:

• https://www.nytimes.com/guides/well/activity/how-to-do-reverse-lunges
• https://weighttraining.guide/exercises/bodyweight-sumo-squat/
• https://weighttraining.guide/exercises/side-plank-hip-adduction/
• https://weighttraining.guide/exercises/front-plank/
• https://weighttraining.guide/exercises/lying-side-hip-raise/

Thank you for reading!

Gilberto Cortez - USA Cycling & TrainingPeaks Certified Coach