Designed specifically for cyclists who are new to strength training or are looking to gain consistency. The goal is to take you through 3 periodized phases (stabilization, strength, and power) to help you build a well rounded base of strength and mobility while using minimal equipment. Day 1 and 3 have an even split of lower body, upper body, core, and mobility training, while Day 2 is a shortened session dedicated to mobility. These progress each phase to target a specific stimulus over 12 weeks. You can do each session at a gym or at home if you have the necessary equipment.

Designed specifically for cyclists who are using the Off Season to increase their strength and mobility. This program is periodized, taking you from Muscular Endurance to Hypertrophy, Maximal Strength, and then Power. Each workout has an even split of lower body, upper body, core, and mobility training which progress each phase to target a specific stimulus over 16 weeks. You can do each session at a gym or at home if you have the necessary equipment. 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.

Designed specifically for cyclists who have a busy summer of events and increased volume/intensity on the bike. The light/compact equipment will allow you to maintain your strength from home or while traveling, so that you can stay consistent throughout the season. Each workout will train your entire body with an emphasis on your core and mobility. The movements progress in complexity 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.

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.

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.

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.

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.

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.