RIDESTRONG STRENGTH CYCLE A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate / Off-Season or lower volume riding period
PROGRAM STRUCTURE: 4 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: Progressive Strength Development & Core Stability for being stronger on the bike. This program is an excellent way to build strength and improve power on the bike.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Back Squat x 5
50% / 60% / 75% / 75% / 75%
RPE: 5/10, 6/10, 7/10, 7/10, 7/10
2) 9090 Hip Transfers or Adductor Rock x 45s
3) Rest + Set-up x 45s -
3 ROUNDS:
1) Bent Over Row x 12
2) Bridge + Floor Press x 12
3) Offset SL DL x 8ea
4) Alt. World’s Greatest Stretch x 45s -
3 ROUND EMOM:
MIN 1) Pedal Stance (PS) Banded Row x 8ea
MIN 2) Hanging Knee Tuck Complex x 40s
MIN 3) Box Jumps x 8
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Deadlift x 5
50% / 60% / 75% / 75% / 75%
RPE: 5/10, 6/10, 7/10, 7/10, 7/10
AR) Hip to Hamstring Stretch x 45s
3) Set-up x 45s -
3 ROUNDS:
1) Pull-ups x 10
2) Offset Rev. Lunge x 8ea
3) Offset Short Split Stance OH Press x 6ea
4) Floor Angels x 45s -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Farmer March x 45s
MIN 2) Push-up + Mountain Climber x 45s
MIN 3) Pedal Stance (PS) Squat + Diag. Reach x 8ea
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS
40 sec on / 10 sec off
1) Miniband Side Step + Squat
2) Split Stance OH Reach - R
3) Split Stance OH Reach - L
4) Side Plank - R
5) Side Plank - L -
3 ROUNDS
45 sec on / 15 sec off
1) Kneeling Balance on Exercise Ball
2) Plank + Saws
3) Exercise Ball Hip Lift
4) Deadbug + Alt. Reach
5) Extension Hold on Exercise Ball
Welcome to Week 1! This week, you’ll be working at a 70-75% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
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
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Back Squat x 4
60% / 70% / 80% / 80% / 80%
RPE: 6/10, 7/10, 8/10, 8/10, 8/10
2) Alt. Pigeon Stretch or Alt. Hip Stretch x 45s
3) Set-up x 45s -
3 ROUNDS:
1) Bent Over Row x 10
2) Bridge + Floor press x 10
3) Offset SL DL x 6ea
4) 9090 Transfer x 45s -
3 ROUND EMOM
1) PS Banded Row x 10ea
2) Hanging Knee Tuck Complex x 50s
3) Box Jumps x 10
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Deadlift x 4
60% / 70% / 80% / 80% / 80%
RPE: 6/10, 7/10, 8/10, 8/10, 8/10
AR) 9090 Hip Transfer or Cat Cow x 45s
3) Set-up x 45s -
3 ROUNDS:
1) Pull-ups x 10
2) Offset Rev. Lunge x 6ea
3) Offset Short Split Stance OH Press x 5ea
4) Side Body Stretch x 20s ea -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Farmer March x 50s
MIN 2) Push-up + Mountain Climber x 50s
MIN 3) PS Squat + Diag. Reach x 10ea
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 sec on / 10 sec off
1) Miniband Side Step + Squat
2) Split Stance OH Reach - R
3) Split Stance OH Reach - L
4) Side Plank - R
5) Side Plank - L -
3 ROUNDS:
45 sec on / 15 sec off
1) Kneeling Balance on Exercise Ball
2) Plank + Saws
3) Exercise Ball Hip Lift
4) Deadbug + Alt. Reach
5) Extension Hold on Exercise Ball
This week, you’ll be working at a 80-85% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
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
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Back Squat x 3
65% / 75% / 85% / 85% / 85%
RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
2) 9090 Transfer or Cat Cow x 60s
3) Set-up + rest x 45-60 sec -
4 ROUNDS:
1) Bent Over Row x 6
2) Bridge + Floor press x 6
3) Offset SL DL x 5ea
4) Prone Lat Stretch x 25s ea -
3 ROUNDS:
30 sec on / 10 sec off
1) PS Squat + Banded Row - R
2) PS Squat + Banded Row - L
3) Hanging Knee Tucks
4) Hanging Alt. Knee Tucks
5) Split Stance Box Jump - R
6) Split Stance Box Jump - L
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Deadlift x 3
65% / 75% / 85% / 85% / 85%
RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
2) Alt. Hip Stretch or Kneeling Hamstring Stretch x 60s
3) Set-up x 45-60 sec -
4 ROUNDS:
1) Pull-ups x 6
2) Offset Rev. Lunge x 6ea
3) Offset Short Split Stance OH Press x 5ea
4) Prone Lat Stretch x 25s ea -
3 ROUNDS:
30 sec on / 10 sec off
1) Offset Farmer March - R
2) Offset Farmer March - L
3) High Bear to Push-up
4) Mountain Climbers
5) PS Banded Rotation + Lift - R
6) PS Banded Rotation + Lift - L
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 sec on / 10 sec off
1) Miniband Squat + Kickback
2) SL Bridge - R
3) SL Bridge - L
4) 1-Arm Plank
5) Bicycle -
3 ROUNDS:
45 sec on / 15 sec off
1) Kneeling Balance + Rotation on Exercise Ball
2) Stir The Pot
3) Hip Lift + Twist
4) Deadbug + Alt. Reach
5) Extension + Scaption Reach
PEAK WEEK! This week, you’ll be working at a 90-95% effort level under tempo. Make sure you maintain good form for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
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
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Back Squat x 5
50% / 60% / 70%
RPE: 5/10, 6/10, 7/10
2) Adductor Rock or Alt. Pigeon Stretch x 45s
3) Set-up x 45s -
4 ROUNDS:
1) Bent Over Row x 8
2) Bridge + Floor press x 8
3) Offset SL DL x 6ea
4) Side Body Stretch x 30s ea -
3 ROUNDS:
35 sec on / 10 sec off
1) PS Squat + Banded Row - R
2) PS Squat + Banded Row - L
3) Hanging Knee Tucks
4) Hanging Alt. Knee Tucks
5) Split Stance Box Jump - R
6) Split Stance Box Jump - L
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Deadlift x 5
50% / 60% / 70%
RPE: 5/10, 6/10, 7/10
2) Cat Cow or Hip to Hamstring Stretch x 45s
3) Set-up x 45s -
4 ROUNDS:
1) Pull-ups x 8
2) Offset Rev. Lunge x 8ea
3) Offset Short Split Stance OH Press x 6ea
AR) Side Lying Rotations x 30s ea -
3 ROUNDS
35 sec on / 10 sec off
1) Offset Farmer March - R
2) Offset Farmer March - L
3) High Bear to Push-up
4) Mountain Climbers
5) PS Banded Rotation + Lift - R
6) PS Banded Rotation + Lift - L
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 sec on / 10 sec off
1) Miniband Squat + Kickback
2) SL Bridge - R
3) SL Bridge - L
4) 1-Arm Plank
5) Bicycle -
3 ROUNDS
45 sec on / 15 sec off
1) Kneeling Balance + Rotation on Exercise Ball
2) Stir The Pot
3) Hip Lift + Twist
4) Deadbug + Alt. Reach
5) Extension + Scaption Reach
DELOAD WEEK: We’re backing off load this week. Use these workouts to reset and get dialed in for another training block.
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.