STRENGTH, PHASE 1

Functional Strength Training

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Contents
FUNCTIONAL STRENGTH TRAINING ..................................................................................... 2
WHY FUNCTIONAL STRENGTH FOR CYCLISTS? ............................................................ 2
OUR PROGRAM ....................................................................................................................... 2
EQUIPMENT NEEDED ............................................................................................................ 2
THE WORKOUTS ..................................................................................................................... 2
THE STRENGTH WORKOUT: AN EXAMPLE .......................................................................... 3
THE PROGRAM ............................................................................................................................ 4
ADDITIONAL FOCUS EXERCISES ........................................................................................... 7
VIDEO LINKS AND INSTRUCTION .......................................................................................... 8
THE NEXT STEP ........................................................................................................................... 8

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FUNCTIONAL STRENGTH TRAINING

WHY FUNCTIONAL STRENGTH FOR CYCLISTS?
In the traditional definition, functional strength training is the practice of motion against resistance, with
the objective of improving our ability to perform a specific athletic activity through our load joints
(shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction.

To explain it further, functional strength training is a range of total-body activities that build strength,
balance, and coordination for general fitness and improve our ability to perform general, day-to-day
activities. Although functional strength training is commonly perceived as a form of core training, core
training could be considered a subset of functional strength training.

We cyclists and triathletes can get stuck in a box of doing the same motions over and over again, no
longer spontaneously stimulated by our training to improve our functional strength.

The movements of functional training require us to coordinate balance and control, and timing the
muscle contractions forces us out of our box to focus on correcting the muscular imbalance developed
in cycling-specific workouts. The major adjustments our bodies must make to improve functional
performance include coordination, range of motion, type of contraction, and speed of movement.
Traditional strength training is not as effective to improve these areas, which is why we turn to
functional training.

OUR PROGRAM
This eight-week functional strength program focuses on rebuilding our bodies’ functional movements,
repairing imbalances and preparing us for more strength resistance and cardiorespiratory work in the
winter. This program is designed to get us ready and balanced for phase 2 of our strength training
program: the twelve-week strength resistance training session.

EQUIPMENT NEEDED
1. Dumbbells and/or kettlebells
2. Physio or stability ball
3. Medicine ball
4. Exercise mat
5. Pull-up bar

THE WORKOUTS
There are 10-11 exercises in each workout. The first six or seven exercises focus on the functional
aspect of balancing specific muscle groups, and the last four focus on plyometric strength. Start by doing
the exercises with just your bodyweight or a weight that is comfortable for you. If you can complete the
reps and the sets easily, start adding some weights. Upon completion of a workout, you should be tired
but not exhausted. The goal is not increasing weight but balancing your muscles. The time between sets
should be short (30 seconds to 2 minutes). Use the links for visual reference.

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THE STRENGTH WORKOUT: AN EXAMPLE

WARM-UP
5-10 minutes bike spin, walker, treadmill, or other cardio

WORKOUT/MAIN SET
Sets, reps, and rest: Perform all of the exercise types listed below; doing one of each focus (see
additional focus exercises below the sample). For each exercise, perform the prescribed sets and reps.
Start with no extra weight; once you’re able to complete all sets and reps for each exercise, add a slight
amount of weight accordingly (kettlebells, dumbbells, etc.) to each group.

Walking Lunges: 3 sets x 10 reps

Bulgarian Squat: 2 sets x 8 reps

Pull Up: 2 sets x 10 reps

Push Up: 2 sets x 15 reps

Plank: 4 sets x 45 seconds

Physio Ball Back Extensions: 2 sets x 10 reps

Dumbbell (Kettlebell) Squat: 2 sets x 10 reps

Platform Depth Jumps: 1 set x 8 reps

Long Jumps: 1 set x 8 reps

Barrier Lateral Jumps: 1 set x 8 reps

Dumbbell/Kettlebell High Swing: 2 sets x 8 reps

COOL DOWN
5 minutes of cardio exercises (treadmill, stationary bike, trainer, fast walking)

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THE PROGRAM
Daily Warmup: 5-10 minutes bike spin, walker, treadmill, or other cardio

Main Set: Sets, reps, and rest: Perform all of the exercises types listed below. Do one of each focus (see
additional focus exercises below). For each exercise, perform with the prescribed sets and reps (3 x 10 =
3 sets of 10 repetitions). For visual assistance, click the link for each exercise. The functional strength
work is above the divider in each block, and the plyometric strength work is below.

Daily Cool Down: 5 minutes of cardio exercises (treadmill, stationary bike, trainer, fast walking)

Power Cycle Workout 1 Power Cycle Workout 2 Power Cycle Workout 3

1. Walking Lunge 3 x 10 1. Dumbbell/Kettlebell Squat 2 x 10 1. Step up 2 x 10

2. Bulgarian Squat 2 x 8 2. Jackknife on a Ball 2 x 10 2. Side Bridge Hip Abduction 2 x 10
3. Pull-Up 2 x 10 3. Dip 3 x 10 3. Bent Over Row 2 x 10 each Arm
4. Push-Up 2 x 15 4. Pull-Us 2 x 10 4. Dumbbell Chest Press 3 x 8
5. Plank 4 x 45 Seconds 5. Ball Roll Out 2 x 20 5. Plank 4 x 45 seconds
Week 1 6. Physio Ball Back Extension 2 x 10 6. Superman 2 x 20 6. Rear Incline 3 x 30 Seconds
7. Dumbbell (Kettlebell) Squat 2 x 10 ----- -----
------ 7. Vertical Depth Jump 1 x 8 7. Staircase Jump 1 x 10
8. Platform Depth Jump 1 x 8 8. Hurdle Jump 1 x 8 8. Vertical Jump 1 x 8
9. Long Jump 1 x 8 9. Box Shuffle 1 x 8 9. Lateral Bound 1 x 8
10. Barrier Lateral Jump 1 x 8 10. Single Leg Chop 2 x 10 10. Plank Shuffle 1 x 20
11. Dumbbell/Kettlebell High Swing 2 x 8

Power Cycle Workout 4 Power Cycle Workout 5 Power Cycle Workout 6

1. Walking Lunge 3 x 10 1. Dumbbell/Kettlebell Squat 2 x 12 1. Step-Up 2 x 12

2. Bulgarian Squat 2 x 10 2. Jackknife on a Ball 2 x 12 2. Side Bridge Hip Abduction 2 x 12
3. Pull-Up 2 x 12 3. Dip 3 x 12 3. Bent Over Row 2 x 12 each Arm
4. Push-Up 2 x 15 4. Pull-Up 2 x 12 4. Dumbbell Chest Press 3 x 10
5. Plank 4 x 45 Seconds (longer if you can) 5. Ball Rollout 2 x 20 5. Plank 4 x 45 sec (longer if you can)
Week 2 6. Physio Ball Back Extension 2 x 12 6. Superman 2 x 20 6. Rear Incline 3 x 40 Seconds
7. Dumbbell (Kettlebell) Squat 2 x 12 ----- -----
------ 7. Vertical Depth Jump 2 x 6 7. Staircase Jump 2 x 8
8. Platform Depth Jump 2 x 6 8. Hurdle Jump 2 x 6 8. Vertical Jump 2 x 8
9. Long Jump 2 x 6 9. Box Shuffle 2 x 6 9. Lateral Bound 2 x 8
10. Barrier Lateral Jump 2 x 6 10. Single Leg Chop 2 x 12 10. Plank Shuffle 2 x 20
11. Dumbbell/Kettlebell High Swing 2 x 10

Power Cycle Workout 7 Power Cycle Workout 8 Power Cycle Workout 9

1. Dumbbell Front Squat 3 x 8 1. Walking Lunge Squat 3 x 10 1. Step-Up 3 x 10

Week 3 2. Side Split Squat 2 x 12 2. Bulgarian Squat 3 x 8 2. Lying Leg Raise 3 x 10
3. Pull-Up 3 x12 3. Stability Ball Rollout 3 x 12 3. Bent Over Row 2 x 20 each arm
4. Dumbbell Chest Press 3 x 15 4. Dip 2 x 10 4. Dumbbell Overhead Press 2 x 10
5. Plank 4 x 50 sec 5. Jackknife Sit-Up 3 x Max 5. Stability Ball Roll Out 3 x 12
6. Superman 4 x 30 sec 6. Back Extension w/Ball 3 x Max 6. Superman 4 x 40 sec

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----- ----- -----

7. Platform Jump 2 x 10 7. Vertical Depth Jump 2 x 10 7. Staircase Jump 2 x 10
8. Long Jump 2 x 10 8. Hurdle Jump 2 x 10 8. Hurdle Jump 2 x 10
9. Barrier Lateral Jump 2 x 10 9. Box Shuffle 2 x 10 9. Lateral Bound 2 x 10
10. Dumbbell High Swing 2 x 15 10. Plank Shuffle 2 x 20 10. Single Leg Chop 2 x 10 each leg

Power Cycle Workout 10 Power Cycle Workout 11 Power Cycle Workout 12

1. Dumbbell Front Squat 3 x 10 1. Walking Lunge Squat 3 x 10 1. Step-Up 3 x 10

2. Side Split Squat 2 x 15 2. Bulgarian Squat 3 x 10 2. Lying Leg Raise 3 x 15
3. Pull-Up 3 x 15 3. Stability Ball Rollout 3 x 15 3. Bent Over Row 2 x 20 each arm
4. Dumbbell Chest Press 3 x 15 4. Dip 2 x 12 4. Dumbbell Overhead Press 2 x 10
Week 4 5. Plank 4 x 55 sec 5. Jackknife Sit-Up 3 x Max 5. Stability Ball Rollout 3 x 15
6. Superman 4 x 35 sec 6. Back Extension w/Ball 3 x Max 6. Superman 4 x 45 sec
----- ----- -----
7. Platform Jump 3 x 8 7. Vertical Depth Jump 3 x 8 7. Staircase Jump 2 x 10
8. Long Jump 2 x 10 8. Hurdle Jump 2 x 10 8. Hurdle Jump 3 x 8
9. Barrier Lateral Jump 3 x 8 9. Box Shuffle 3 x 8 9. Lateral Bound 2 x 10
10. Dumbbell High Swing 2 x 15 10. Plank Shuffle 2 x 20 10. Single Leg Chop 2 x 15 each leg

Power Cycle Workout 13 Power Cycle Workout 14 Power Cycle Workout 15

1. Walking Lunge 3 x 15 1. Dumbbell/Kettlebell Squat 3 x 12 1. Step-Up 3 x 12

2. Bulgarian Squat 3 x 10 2. Jack Knife on a Ball 3 x 12 2. Side Bridge Hip Abduction 3 x 10
3. Pull-Up 2 x 10 3. Dip 3 x 10 3. Bent Over Row 2 x 20 each Arm
4. Push-Up 3 x 12 4. Pull-Up 2 x 10 4. Dumbbell Chest Press 3 x 12
5. Plank 4 x 60 Seconds 5. Ball Rollout 3 x 20 5. Plank 4 x 60 seconds
Week 5 6. Physio Ball Back Extension 3 x 10 6. Regular Superman 3 x 20 6. Rear Incline 3 x 45 Seconds
7. Dumbbell (Kettlebell) Squat 3 x 10 ----- -----
------ 7. Vertical Depth Jump 3 x 8 7. Staircase Jump 3 x 10
8. Platform Depth Jump 3 x 8 8. Hurdle Jump 3 x 8 8. Vertical Jump 3 x 8
9. Long Jump 3 x 8 9. Box Shuffle 3 x 8 9. Lateral Bound 3 x 8
10. Barrier Lateral Jump 3 x 8 10. Single Leg Chop 3 x 10 10. Plank Shuffle 3 x 20
11. Dumbbell/Kettlebell High Swing 3 x 8

Power Cycle Workout 16 Power Cycle Workout 17 Power Cycle Workout 18

1. Walking Lunge 3 x 10 1. Dumbbell/Kettlebell Squat 3 x 12 1. Step-Up 3 x 12

2. Bulgarian Squat 2 x 10 2. Jackknife on a Ball 3 x 12 2. Side Bridge Hip Abduction 3 x 12
3. Pull-Up 3 x 12 3. Dips 3 x 12 3. Bent Over Row 3 x 12 each Arm
4. Push-Up 3 x 15 4. Pull-Up 3 x 12 4. Dumbbell Chest Press 3 x 10
5. Plank 4 x 60 seconds (longer if you can) 5. Ball Rollout 3 x 20 5. Plank 4 x 60 sec (longer if you can)
Week 6 6. Physio Ball Back Extension 3 x 12 6. Regular Superman 3 x 20 6. Rear Incline 3 x 60 sec (longer if you
7. Dumbbell (Kettlebell) Squat 3 x 12 ----- can)
------ 7. Vertical Depth Jump 3 x 10 -----
8. Platform Depth Jump 2 x 12 8. Hurdle Jump 3 x 10 7. Staircase Jump 3 x 10
9. Long Jump 2 x 12 9. Box Shuffle 3 x 10 8. Vertical Jump 3 x 10
10. Barrier Lateral Jump 2 x 12 10. Single Leg Chop 3 x 15 9. Lateral Bound 3 x 10
11. Dumbbell/Kettlebell High Swing 3 x 15 10. Plank Shuffle 3 x 20

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Power Cycle Workout 19 Power Cycle Workout 20 Power Cycle Workout 21

1. Dumbbell Front Squat 3 x 10 1. Walking Lunge 3 x 10 1. Step-Up 3 x 10

2. Side Split Squat 3 x 15 2. Bulgarian Squat 3 x 10 2. Lying Leg Raise 3 x 15
3. Pull-Up 3 x 15 3. Stability Ball Rollout 3 x 15 3. Bent Over Row 2 x 20 each arm
4. Dumbbell Chest Press 3 x 15 4. Dip 2 x 12 4. Dumbbell Overhead Press 2 x 10
Week 7 5. Plank 4 x 60 sec (go longer if can) 5. Jackknife Sit-Up 3 x Max 5. Stability Ball Rollout 3 x 15
6. Superman 4 x 60 sec (go longer if can) 6. Back Extension w/Ball 3 x Max 6. Superman 4 x 45 sec
----- ----- -----
7. Platform Jump 3 x 8 7. Vertical Depth Jump 3 x 10 7. Staircase Jump 2 x 10
8. Long Jump 3 x 10 8. Hurdle Jump 3 x 10 8. Hurdle Jump 3 x 8
9. Barrier Lateral Jump 3 x 8 9. Box Shuffle 3 x 12 9. Lateral Bound 2 x 12
10. Dumbbell High Swing 2 x 15 10. Plank Shuffle 3 x 20 10. Single Leg Chop 2 x 15 each leg

Power Cycle Workout 22 Power Cycle Workout 23 Power Cycle Workout 24

1. Walking Lunge 3 x 10 1. Dumbbell/Kettlebell Squat 3 x 12 1. Step-Up 3 x 12

2. Bulgarian Squat 2 x 10 2. Jackknife on a Ball 3 x 12 2. Side Bridge Hip Abduction 3 x 12
3. Pull-Up 3 x 12 3. Dip 3 x 12 3. Bent Over Row 3 x 12 each Arm
4. Push-Up 3 x 15 4. Pull-Up 3 x 12 4. Dumbbell Chest Press 3 x 10
5. Plank 4 x 60 seconds (longer if you can) 5. Ball Rollout 3 x 20 5. Plank 4 x 60 sec (longer if you can)
Week 8 6. Back Extension w/Ball 3 x 12 6. Regular Superman 3 x 20 6. Rear Incline 3 x 60 sec (longer if you
7. Dumbbell (Kettlebell) Squat 3 x 12 ----- can)
------ 7. Vertical Depth Jump 3 x 10 -----
8. Platform Depth Jump 2 x 12 8. Hurdle Jump 3 x 10 7. Staircase Jump 3 x 10
9. Long Jump 2 x 12 9. Box Shuffle 3 x 10 8. Vertical Jump 3 x 10
10. Barrier Lateral Jump 2 x 12 10. Single Leg Chop 3 x 15 9. Lateral Bound 3 x 10
11. Dumbbell/Kettlebell High Swing 3 x 15 10. Plank Shuffle 3 x 20

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ADDITIONAL FOCUS EXERCISES

If one or more of the exercises above is something that you can’t perform or don’t have the right
equipment for, you can substitute exercises from each focus group.

FOCUS EXERCISE ALTERNATE ALTERNATE ALTERNATE ALTERNATE

PEDAL FORCE Dumbbell Squat Walking Lunge Dumbbell Front Squat Step-Up Rear Lunge

Side Bridge Hip

PEDAL BALANCE Bulgarian Squat Side Split Squat Jackknife on Ball Lying Leg Raise
Abduction

UPPER PULL Pull-Up Stability Ball Rollout Lat Pulldown Bent Over Row

Dumbbell Overhead
UPPER PUSH Dumbbell Chest Press Dip Press

Plank – Physio Ball Rollout

CORE 1 Jackknife Sit-Up
Regular & Lateral (on elbow)

Physio Ball Back Back Bridge – Superman –

CORE 2 Regular & Contralateral
Extension Rear Decline & Incline

DEPTH JUMPS Platform Vertical Staircase

MULTIPLE JUMPS Long Jumps Vertical Jumps Hurdle Jumps

LATERAL JUMPS Barrier Lateral Jumps Box Shuffle Lateral Bound

POWER Dumbbell High Swing Plank Shuffle Single Leg Chop

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VIDEO LINKS AND INSTRUCTION

All of the exercise links used within this eBook are from exrx.net.

“ExRx.net (Exercise Prescription on the Internet) is a free resource for the exercise professional, coach,
or fitness enthusiast featuring comprehensive exercise libraries (>1600 exercises), fitness assessment
calculators, and reference articles. Now celebrating over fifteen years online! ExRx.net is a
recommended resource in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription,
5th ed. (pgs. 224, 349). ExRx.net is also an NSCA authorized CEU provider. See our NSCA CEU approved
study modules.”

THE NEXT STEP

This functional strength program is eight weeks long and is the perfect lead-in to our twelve-week
strength resistance training program. Once you get your muscles balanced and working together
through functional strength, the transition to more traditional, gym-style weight training will be much
easier on your body, and you’ll be much less likely to be injured from it.

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