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Functional Strength/Core 8 Weeks (No Cycling)

Functional Strength/Core 8 Weeks (No Cycling)


Written by Hunter Allen



WHY FUNCTIONAL STRENGTH FOR CYCLISTS? In the traditional definition, functional strength training is the practice of motion against resistance, with an objective of improving a participant’s ability to perform a specific athletic activity through your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction. To further understand, functional strength training is a range of total-body activities that build strength, balance and coordination for general fitness, and improve your ability to perform general, day-to-day activities. Although functional strength training commonly is perceived as a form of core training, core training could be considered a subset of functional strength training. As cyclists and triathletes, we get stuck in a “box” of doing the same motions over and over again. We are no longer spontaneously stimulated by our training to improve our functional strength. The movements of functional training requires you to coordinate balance and control, in addition to timing the muscle contractions forces you out of your box and focuses on rebuilding muscular imbalance developed in cycling specific workouts. The major adjustment the body must make in order to improve functional performance includes coordination, range of motion, type of contraction, and speed of movement. Traditional strength training is not as effective to improve these things as much as functional training is. OUR PROGRAM The Peaks Coaching Group Transition Functional Strength Program focuses on rebuilding the body functional movements, repairing imbalances and preparing use for more strength resistance and cardiorespiratory work in the winter. PROGRAM INSTRUCTIONS: Each week has two (2) to four (4) workouts. Attached to this introduction and each workout is a workout index featuring links to instructions and videos for each workout. Please review in advance of each workout of if you have questions.


• 5 Minute cardio exercise (treadmill, stationary bike, trainer, fast walking…)
Sets, reps, and rest: Perform all of the exercises types listed below, do one of each “focus.”
With each exercise, perform 2-3 sets of 8-20 repetitions 
1. Dumbbell / Kettlebell Squat 2 x 10
2. Jack Knife on a Ball 2 x 10
3. Dips 3 x 10
4. Pull Ups 2 x 10
5. Ball Roll Out 2 x 20
6. Regular Superman 2 x 20
7. Depth Jumps Vertical 1 x 8
8. Hurdle Jumps 1 x 8
9. Box Shuffle 1 x 8
10. Single Leg Chop 2 x 10
Cool Down: 5 Min Cardio


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OUR STORE HOURS: Monday – Friday. 9am – 5pm Eastern Time. Please use the contact form on our contact page or call us at 540.587.9025 for questions.