New Program


By: Gym Jones




10 minute Row @ Easy Pace
5 min progressive row:
1 min @ 2:10/500m
1 min @ 2:05/500m
1 min @ 2:00/500m
1 min @ 1:55/500m
1 min @ 1:50/500m
3x burpees every 30 seconds for five minutes
Rest 2 minutes
5x FSPP every 30 seconds for seven minutes @ 45-75# BB
(No setting the BB down throughout workout)
Cool down with 2x (1-5) Pull-up/Push-up ladder


Burpee, FSPP, Etc:
One of the weighted training sessions from the newly posted Cycling program


We just added a new program entitled "CYCLING (FOUNDATION II)" to the Training section. It is available to Full Members only. Here is the write-up from that program:

This is the follow up month to "Cycling (Foundation I)" and that program should be completed before embarking on this program.
This program, like the first month, was designed for a hypothetical individual with a family life and a 40-hour work week who has basic knowledge and familiarity with gym movements commonly posted on the Salvation site. The plan is geared toward beginner-to-intermediate cyclists with a focus on short distance road racing, i.e. criterium, time trial, cyclocross or road races lasting less than two hours for whom strength training in the gym can provide excellent support.

Maximum volume required is 15 hours per week though the plan may be easily modified to adopt more volume as needed. The plan represents the minimum we find necessary in order to compete at a local, intermediate level as well as to maintain a sufficient amount of functional strength and mobility. The strength and mobility work is designed to complement specific bike training. Strength increases will be seen in beginner athletes, while strength maintenance will result for more advanced individuals.

Although a heart rate monitor is not required to follow this plan, we find it a useful tool in order to properly hit the required intensity. Workouts will be described according to heart rate but a breathing guide is included for those to whom a HR monitor is not available. A power meter is also very useful to track output but due to the expense it is not required by this training plan. We use tools to track physiologic response because – when so little volume is possible for this hypothetical trainee – hitting and maintaining the workout intensity as it is described is essential. The prescribed intensity also limits the amount of volume one can actually do and still recover adequately to maintain it. In this particular plan the intensity trumps extra volume.

When adapting the plan individually we recommend increases in weekly volume no greater than 10-15%. This should not be done without serious, individual consideration as it may prematurely peak the athlete or have negative effects if recovery practices are not equally increased.

What this program is NOT:

This is NOT an appropriate program for high-level cyclists. If you receive a paycheck for riding a bike, have a 10-year history of racing bicycles or compete as a CAT 1 or 2 then, first of all, you’re not reading this and second, an individual plan focused on personal improvement would suit you better.

The volume reached under this program is NOT suitable for most ultra-distance cycling events, and the intensity is far too high.
It is also NOT for the enjoyment of riding a bike but to attain an adequate level of fitness in order to compete. “Lazy” riding may be added to the Cycling Foundation plan as long as recovery status is respected.

Finally, the strength work in the gym is NOT designed to emulate the sport but instead to contrast it. Effective bike racing results from the expression of efficiency. Building strength in the gym results from the expression of output. These are very different characteristics though each is a component part of the other. During execution of the training plan individual loads and percentages may need adjustment in order to progress both technique and output.

This program will help most amateur, locally-competitive cyclists to improve by focusing on progression and super-compensating the body for harder work. The first 2-3 months of the plan may seem “too easy” but this phase of adaptation is necessary in order to handle higher intensity (later). The objective is a balancing act of peak cycling form for specific races while maintaining a fitness required for daily life.


If you work a 40 hour work week with weekends off you may want to orient this plan in your training log so that it starts on a Monday and therefore your longer rides end up on Saturday/Sunday

Program written by Michael Blevins, Gym Jones Trainer & Disciple

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