Hi guys hoping for some advice. I have been training for 7weeks in the gym as part of a 10 week off season programme but UK lockdown now means I can no longer use the gym. I had just finished strength phase and I have 3 weeks left (2 sessions a week) all of which would have been the power phase (o…

Appreciate it - thanks. Just looking to finish the 3 weeks left on plan with velocity exercise but will consider this for future and maybe for maintenance.

A great substitution for the leg curl would be a version where you are lying supine (on your back) on the ground, beginning with knees bent in a glute bridge position. Place your heels on a towel (lift toes up to reduce friction on ground) and let the towel slide as you extend your knees to full ext…

What do you think of single leg curls with an exercise ball? Like this (random YouTube): How To: Single-Leg Curl on Exercise Ball - YouTube

Single legged chair squats, or against a wall using a swiss ball, are a pretty hard challenge for most people (if you don’t cheat and lean your torso miles forward). Single-legged glute bridges are also excellent, as are glute bridge walk-outs. Walking lunges up and down the road with a heavy back…

Some many good options already, you should be pretty much covered! I’ll just throw in the glute-ham raise as a replacement for the leg curls if you have somewhere/something to lock down your ankles. If speed and power are targeted, you can give yourself a little boost with your hands at the bottom …

I did the same plan you are doing last year. For the power phase, it would seem to me a good substitute for the lighter weight explosive squats and leg press would be box jumps. Jump squats were fun and they certainly did get a lot of attention at the gym but jumping up on the box repeatedly withou…

[image] simonicusfacilis: The key bit for this phase is the plyometric aspect. So you start on the box and jump off and back on as quick as you can. I’ve been told and have seen this repeated on Internet (for example here How to Do Box Jumps: Techniques, Benefits, Variations ), to do box jumps…

Buy a set of resistance bands, usually 5-7 in a pack. Loads of exercises that will mirror isolation and foundation movements for legs. Very easy to use around the house and an exercise for every muscle group. PM if you want more exercises… p.s Im qualified to give this advice :call_me_hand:t2:

Strength plan in trouble - advice needed

Training

ChefAcB November 1, 2020, 3:14pm 11

Maybe this will help, I wrote this program when COVID started for a couple clients to get through the crazy lockdown. They seemed to have enjoyed it!

Topic		Replies	Views
Strength Training Training strength-training	1260	118322	October 23, 2025
Unable to Lift in Gym Training strength-training	6	1347	March 12, 2020
Coach Chad's Strength Training Recommendations For Cyclists Training strength-training	222	39205	October 4, 2021
Strength training program to maximize pedaling strength/power Training	8	1900	March 26, 2024
I just can't find the energy blocks in my schedule for weight training Training strength-training	35	1760	May 15, 2024

Strength plan in trouble - advice needed

Ask a Cycling Coach Podcast

We Are Here to Help!

Strength plan in trouble - advice needed

Related topics

Get Faster with Adaptive Training

Ask a Cycling Coach Podcast

We Are Here to Help!