RIDESTRONG STRENGTH MAINTENANCE B
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - This program can be scaled up or down easily through weight selection (heavier or lighter). The work load in this program is designed to be low volume, with a high focus on technique and stabilization.
VOLUME / TIMING: Low - Moderate / In-Season
PROGRAM STRUCTURE: 5 weeks / 2 Sessions / Week
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Medball
FOCUS: This program is designed to maintain strength for a cyclist throughout the season. It consists of 2 strength sessions each week that will be mildly progressive in volume over the course of 4 weeks followed by deloading in week 5.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) RFE Split Squat x 6 each
2) Split Stance Push off x 4 each
3) 9090 hip switch x 60 sec -
2-3 ROUNDS:
1) Bent Over Alt. Row x 10 each
2) 1-leg Bridge Alt. Floor Press x 10 (5 each side / leg)
3) Thoracic Rotations x 30 sec each -
2-3 ROUNDS:
1) Pull-ups x 6/10 RPE max or 5 min
2) DB Reach away squat x 10
3) Down Dog + Worlds Greatest x 60 sec -
3 ROUNDS: 30 SEC EACH
1) High Low Plank Transfers R
2) High Low Plank Transfers R
3) Side Plank March R
4) Side Plank March L
5) Hollow Hold
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) 1-Leg RDL x 6 each
2) Box Jump x 6
3) Alt. Hamstring Stretch x 60 sec -
2-3 ROUNDS:
1) Split Stance Push Press x 10 each
2) Airplane Overhead Row x 10 each
3) Childs Pose to Cobra x 60 sec -
2-3 ROUNDS:
1) Goblet Side Lunge x 6 each
2) Push up + Renegade Row x 4-6 each side
3) Alt. World’s Greatest Stretch x 60 sec -
3 ROUNDS: 30 SEC EACH
1) 1/2 kneeling AR Press
2) 1/2 kneeling AR Press
3) Split stance Chop R
4) Split Stance Chop L
5) Anchored Bridge
Welcome to Week 1! This week, focus on working into these movements with precision. Your loads should be in the 7/10 RPE range for all exercises. These sessions should feel fairly light, but should have you feeling like you did some work.
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) RFE Split Squat x 6 each
2) RFE Push off x 4 each
3) Down Dog + Pigeon x 60 sec -
2-3 ROUNDS:
1) Bent Over Alt. Row x 10 each
2) 1-leg Bridge Alt. Floor Press x 10 (5 each leg)
3) Floor Angels x 60 sec -
2-3 ROUNDS:
1) Pull-ups x (+1) from Week 1 or 5 min.
2) DB Reach away squat x 10
3) Lunge + Reach Complex x 30 sec each side -
3 ROUNDS: 30 SEC EACH
1) OAOL V-up R
2) OAOL V-up L
3) Plank + Reach (alt)
4) Side Plank March R
5) Side Plank March L
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) 1-Leg RDL x 6 each
2) Box Jump x 6
3) Counter Pressure Bridge x 30 sec each side -
2-3 ROUNDS
1) Split Stance Push Press x 10 each
2) Airplane Overhead Row x 10 each
3) Thoracic Rotations x 30 sec each side -
2-3 ROUNDS:
1) Goblet Side Lunge x 6 each
2) Push up + Renegade Row x 4-7 each side
3) Alt. Crab Bridge Reach x 60 sec -
3 ROUNDS: 30 SEC EACH
1) Bent Over Y
2) Mountain Climber +
3) Snow Angel
4) Alt. T’s
5) Hollow Hold
This week, we’ll continue forward with good movement execution. Your loads should be in the 7/10 RPE range for all exercises.
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) RFE Split Squat x 8 each
2) RFE Push off x 5 each
3) Lunge + Reach Complex x 30 sec each side -
2-3 ROUNDS
1) Bent Over Alt. Row x 12 each
2) 1-leg Bridge Alt. Floor Press x 12 (6 each side / leg)
3) Airplane Scaption x 30 sec each side -
2-3 ROUNDS:
1) Pull-ups x (+ 2) From Week 1 or 5 min
2) DB Reach away squat x 12
3) Down Dog + Hamstring Stretch x 30 sec each side -
4 ROUNDS: 30 SEC EACH
1) Swiss Ball Knee Tucks
2) Swiss Ball Hamstring Curls
3) Stir The Pot
4) Psoas March
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) 1-Leg RDL x 8 each
2) Box Jump x 8
3) Figure 4 Bridge x 30 sec each side -
2-3 ROUNDS:
1) Split Stance Push Press x 12 each
2) Airplane Overhead Row x 12 each
3) Floor Angels x 60 sec -
2-3 ROUNDS:
1) Goblet Side Lunge x 8 each
2) Push up + Renegade Row x 5-8 each side
3) Childs Pose + Cobra x 60 sec -
4 ROUNDS: 30 SEC EACH
1) MTN Climber (knee to opp Elbow)
2) Split Squat + Diag. Reach R
3) Split Squat + Diag. Reach L
4) Hinge + Scaption Reach
This week, we’ll increase loads to an 8/10 RPE for each exercise. As the weight increases, make sure you are maintaining solid form throughout each drill.
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
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) RFE Split Squat x 8 each
2) RFE Push off x 6 each
3) Down Dog + Pigeon x 60 sec -
2-3 ROUNDS:
1) Bent Over Alt. Row x 12 each
2) 1-leg Bridge Alt. Floor Press x 12 (6 each side / leg)
3) Airplane + Cuban Press x 30 sec each side -
2-3 ROUNDS:
1) Pull-ups x (+ 3) From Week 1 or 5 min.
2) DB Reach away squat x 12
3) Bench Hip Lift x 60 sec -
4 ROUNDS: 30 SEC EACH
1) Swiss Ball Knee Tucks
2) Alt. 1-leg Hamstring Curls
3) Swiss Ball Deadbug R
4) Swiss Ball Deadbug L
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) 1-Leg RDL x 8 each
2) Box Jump x 8
3) Bridge March x 60 sec -
2-3 ROUNDS:
1) Split Stance Push Press x 12 each
2) Airplane Overhead Row x 12 each
3) Thoracic Rotations x 30 sec each side -
2-3 ROUNDS:
1) Goblet Side Lunge x 8 each
2) Push up + Renegade Row x 5-9 each side
3) Down Dog + Pigeon x 60 sec -
4 ROUNDS: 30 SEC EACH
1) Split Squat + Diag. Reach R
2) Split Squat + Diag. Reach L
3) Loaded Side Plank R
4) Loaded Side Plank R
This week, we’ll continue with an 8/10 RPE for each exercise. If your riding volume is high and you need to back off of weight in the gym, certainly do so - listen to your body and remain consistent!
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 5
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) RFE Split Squat x 6 each
2) RFE Push off x 4 each
3) 9090 Switch x 60 sec -
2-3 ROUNDS:
1) Bent Over Alt. Row x 10 each
2) 1-leg Bridge Alt. Floor Press x 10 (5 each side / leg)
3) Cat + Cow x 60 sec -
2-3 ROUNDS:
1) Pull-ups x 6/10 RPE or 5 min.
2) DB Reach away squat x 10
3) Alt. 1-Leg Bench Hip Lift x 60 sec -
3 ROUNDS: 30 SEC EACH
1) High Low Plank Transfer R
2) High Low Plank Transfer L
3) Superman
4) Hollow Hold + Knee Tuck
5) Bridge March
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
2 ROUNDS:
1) 1-Leg RDL x 6 each
2) Box Jump x 6
3) Fig. 4 Bridge x 30 sec each -
2-3 ROUNDS:
1) Split Stance Push Press x 10 each
2) Airplane Overhead Row x 10 each
3) Alt. Crab Bridge Reach x 30 sec each side -
2-3 ROUNDS:
1) Goblet Side Lunge x 6 each
2) Push up + Renegade Row x 4-6 each side
3) Down Dog + Alt. Worlds Greatest x 60 sec -
3 ROUNDS: 30 SEC EACH
1) Alt. T
2) Oblique Crunch
3) Pulsing Bridge
4) SASL Deadbug
5) Superman Pulse
This week, will bring things back down to our 7/10 RPE for each exercise. This is the final week of the program and is meant to be a minor deload week, but should not vary dramatically from the previous weeks. Well done working through this program!
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.