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.

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.

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.

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.

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.

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.

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.

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).