Part 3 of a Progressive 5-Part Monthly Series to Help Increase Your Functional Strength and Power
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Coach Dan Kehlenbach, MS, CSCS, USA Cycling Level 3 Coach and a dynamic conditioning expert, is crafting a 5-part series of monthly eArticles that will provide you with a complete conditioning program to help increase your functional strength and power.
Month 3: Power Development is a 37-page eArticle that focuses on developing power, particularly functional power. “The act of pedaling a bike involves using one leg at a time, so we’ll concentrate on developing unilateral power,” says Coach Kehlenbach. “In this phase… the power exercises will be fairly challenging and cycling-specific….”
Each eArticle in the series includes a month-long program with specific exercises and reps suggested for each workout, in addition to a template for fine-tuning workouts to your specific needs. In each monthly program, Coach Kehlenbach offers two different workouts, each in four phases, including a number of different exercises designed to focus on various areas: static and dynamic stretching; core/activation training; elastic or power exercises, lower and upper body conditioning, and post-workout activities, among others.
Month 1: Base Conditioning is a 30-page eArticle that introduced fundamental exercises to develop a solid foundation that will be built upon over the course of the entire program.
Month 2: Basic Strength Building is a 37-page eArticle introducing the basic strength phase, in which you further develop your overall strength to provide a solid platform for more advanced power-type exercises.
Month 4: Power Endurance is a 42-page eArticle that that focuses on building your stamina by incorporating a circuit-style workout into your program, which will provide a different challenge and an enjoyable change to your routine.
You can start the program at any time, so if you missed any of the previous months, it’s not too late. Or if your base is already pretty solid, you can pick up with Basic Strength Building and continue from there. It’s a progressive program, so each monthly program builds on the last.
New Perk! Contact the Coach Directly. Think of Coach Kehlenbach as your personal strength and conditioning coach. We’re doing something new with this Series: Coach Kehlenbach will make himself available via phone, Skype, or FaceTime to answer or address any personal concerns you may have as you make your way through the program. Each eArticle will include his email address; shoot him an email to set up a time to chat.
In month four, we’ll take the power you developed and convert that to cycling-specific power-endurance, featuring work capacity circuit-style workouts. Month five, the maintenance phase, will go over some strategies that will help maintain your strength and power gains as you progress throughout the season without interfering with your on-bike training and riding schedule.
Note: this is an eArticle. Your purchase will be stored as a PDF file in your customer account on the website for downloading and printing.