A Training Program For Everyone
Whether you are just starting out or have been racing for 10+ years, there is a program for you. There are currently over 3 years worth of detailed strength training and new programs/workouts are added regularly.Start Free Trial
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Dumbbells, Bench or Chair, Looped Bands, Mini Loop Bands, Pull Up Bar
Designed specifically for gravel enthusiasts/racers to feel strong, stable, and ready to absorb impact on the bike. This program requires minimal equipment so you can get the results you’re looking for from home(or in the gym if you choose). You’ll gradually progress to more intense and complex variations of each movement each phase over a total of 12 weeks. Upon completion of this program, analyze your results with coach Derek to direct you to your next Dialed Health program to keep the progress going.
KBs or DBs, TRX, Resistance Bands, Mini Loop Band, Barbell + Plates, Bench (or something similar), Stop Clock, Wall
A perfect place to start if you’re new to strength training or have taken significant time off. Over the course of 12 weeks, this program will take you through three workouts that will improve strength, stability, and mobility throughout your entire body. Most importantly, it will result in a stronger and more comfortable experience on-the-bike. Upon completion of this program, you’ll be ready to progress to another Dialed Health program and keep your results going.
Foam Roller, Stop Clock, Wall
A perfect place to start if you’re new to strength training or have taken significant time off. In 30 days, this program will take you through two safe workouts that will improve strength, stability, and mobility throughout your entire body. Most importantly, it will result in a stronger and more comfortable experience on-the-bike. Upon completion of this program, you’ll be ready to progress to another Dialed Health program and keep your results going.
Kettlebell(s). This can be completed with one medium weight KB(12-16KG), but multiple weights are recommended.
Kettlebells are extremely versatile tools that you can use anywhere. Each workout in this program is designed to train your stability, muscular endurance, power, and mobility. This program contains 3, 4 week phases that build in complexity. You’ll start each workout with a functional warm up, move to a strength circuit, a “flow,” and then a series of static stretches. The “flows” include modifications to regress the movement if you’re just getting comfortable using a bell.
Barbell, Weight Plates, Bench, Looped Band(s), Mini Loop Band, Plyo Box/Step, Med Ball, Light Dumbbells, Medium Kettlebell
This weightlifting program will include olympic lifting basics and variations, while still developing a foundation and building strength in staple power exercises such as squat, bench, and deadlift. Finish this program with explosive speed work, leaving you feeling “snappy” and strong on and off the bike.
Bodyweight “flow” is linking continual movements together that train your mobility, muscular endurance, and core. Each workout in this program finishes with this type of flow after a functional warm-up, and stability focused strength circuit. The only thing you’ll need is some floor space and the commitment to nail 2 sessions per week.
Foam Roller, Row Machine, Kettlebell, Dumbbells, TRX, Band or Cable, Bench, Pull Up Bar, Soft Med Ball, Battle Rope, Trap Bar, Incline Bench, Looped Band
This program is focused on total body functionality, while putting an emphasis on upper body strength gain. Spend 3 days a week in the gym, aimed at making you feel strong on the bike and in the rest of your active life.
Row Machine, Looped Bands, Band or Cable, Kettlebell, Dumbbells, Balance Pad, Pull Up Bar, TRX, Incline Bench, Barbell, Plyo Box
Built around the proven OPT Model for training, this plan will allow you to create a sturdy base of strength and stability for your upcoming season. You can also use it between events if you have over 2 months to prepare. Commit and feel the outcome of by the book periodization.
Foam Roller, Row Machine, Kettlebell, Dumbbells, Looped Band, Stability Ball, Band or Cable, Plate, TRX, Med Ball, Pull Up Bar, Barbell, Incline Bench, Dowel or PVC Pipe
This program is focused on meeting the demands of Cross Country mountain biking. With an extra focus on stability and core work, this program will deliver results through 2 days of total body strength training per week.
Foam Roller, Looped Band, Pull Up Bar, Kettlebells, Dumbbells, Weight Plate, Bench, Med Ball, Balance Pad(s), Stability Ball, Trap Bar, Plyo Box
This program is focused on keeping you consistent between races, events, or planned ride trips, all while making sure you feel great for each. Following the OPT Model of periodization, the Mid Season Program is built to have you "peak" after the power phase. However, you can shorten or lengthen each phase to find this peak at your desired date(refer to the schedule options on the intro page). This 2 days per week of total body strength and mobility work is a great follow up in complexity and intensity to the Off Season Enduro Program.
This program is aimed to give you the most well rounded, time efficient movements with no equipment required. All you need is about 5X7 feet of floor space(yoga mat) and a timer to keep your workout on track. Complete a proper warm up, strength round, and cool down/stretch all within 30 minutes, 2 days per week.
Foam Roller, Mini Loop Band, *Optional Dumbbell or Kettlebell
This program is focused on making your body more efficient and comfortable on the bike while aiding in recovery. Learn your body’s functional posture through an Overhead Squat Analysis and correct it with the prescribed video. Then, use the total body stretch session to tie it all together. These Two 20 minute sessions per week can be added to your current strength program or done on their own.
Dumbbells, Bench, Beach Towel
This program was created for cyclists to experience the results of periodized strength training, without the needs of an entire gym. Whether you’re at home or traveling, build your endurance, strength, and power using dumbbells only.
Looped Bands, Barbell, Bench, Band or Cable, Dumbbells, Pull Up Bar, Plate, Kettlebell, Med Ball
There is a gap between traditional strength training and what we do as road cyclists. Too much volume in the gym can lead to heavy feeling legs on the bike, while riding alone can lead to compensation, nagging pain, and plateau. This program is designed to solve this dilemma and allow cyclists to get the benefits of a well rounded strength program (more power and more comfort).