Set up the session
Additional notes (optional)
Set up the block
Three progressive weeks then a deload. The exercises stay the same across the four weeks so the athlete can add load; the sets, intensity and volume step up to week three, then ease off in week four.
Additional notes (optional)
Exercise library
The full TrainingPeaks library, exact names and video links. Filter it to find or swap a movement by hand.
How the phases work
General prep / base
Higher reps, moderate load, short rests. Builds the tissue and grooves the patterns before heavier work. 2 to 3 sets of 12 to 15 at RPE 6 to 7.
Hypertrophy
Adds muscle. 3 to 4 sets of 8 to 12, leaving one or two reps in the tank.
Max strength
Heavy and clean. 4 to 5 sets of 3 to 5, long rests, full intent. The base earns the right to load here.
Power / plyometrics
Light loads moved fast, plus jumps and throws. Quality over fatigue, full recovery between efforts. This is where gym work pays out on the bike.
In-season maintenance
Keeps what was built without stealing the legs. Low volume, 2 sets of 4 to 6, one or two sessions a week.
Recovery / mobility
Movement, not training. A mobility and activation circuit at an easy effort.
Youth / technique-safe
Bodyweight or light, higher reps, technique first, never maximal. Suitable for juniors and anyone returning to lifting.
Using it with TrainingPeaks
Every exercise name matches the TrainingPeaks library exactly, so you can search it there and the video carries across. Use Copy text to paste a session into notes, or Save as PDF to hand an athlete a sheet.
Saddle up.