A TRAINING PROGRAM FOR EVERYONE

Whether you are just started out or have been racing for 10 years, there is a program for you.  There is currently over a year’s worth of detailed strength training and new programs added regularly.

TOTAL BODY FOAM ROLL

Guided Video

Equipment Needed
Foam Roller

Start the “Guided Video” to do the foam roll session in real time with Dialed Health Trainer Derek. He gives direction for each movement along with useful tips to get the most out of them.

TOTAL BODY STATIC STRETCH

Guided Video

Equipment Needed
Your Body and a Wall

Start the “Guided Video” to do the stretch session in real time with Dialed Health Trainer Derek. He gives direction for each movement along with useful tips to get the most out of them.

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SINGLE BAND WORKOUTS

Guided Video or Solo Routine

Equipment Needed
One Band

Start the “Guided Video” to do the workout in real time with Dialed Health Trainer Derek. He gives direction for each movement along with counting reps, sets, and useful tips.

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KETTLEBELL WORKOUTS

Guided Video or Solo Routine

Equipment Needed
One Medium Sized Kettlebell

Start the “Guided Video” to do the workout in real time with Dialed Health Trainer Derek. He gives direction for each movement along with counting reps, sets, and useful tips.

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TRX TOTAL BODY STRENGTH WORKOUTS

Guided Video or Solo Routine

Equipment Needed
TRX or Any Suspension Trainer

Start the “Guided Video” to do the workout in real time with Dialed Health Trainer Derek. He gives direction for each movement along with counting reps, sets, and useful tips.

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NO EQUIPMENT CORE WORKOUTS

Guided Video or Solo Routine

Equipment Needed
None

Start the “Guided Video” to do the workout in real time with Dialed Health Trainer Derek. He gives direction for each movement along with counting reps, sets, and useful tips.

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THE ROAD PROGRAM

3 phases | 12 weeks | 31 videos

Equipment Needed
 Full Gym Access, Free Weights 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).

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DUMBBELL ONLY

3 Phases | 12 weeks | 31 Videos

Equipment Needed: 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.

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No Equipment

Strength Program

2 Phases | 8 weeks | 25 Videos

Equipment Needed: None

All you need is the ground, gravity, and your body weight for this one. Each workout is also just 30 minutes making this plan is the epitome of convenience. Use it to develop balanced strength, endurance, and power throughout your entire body.

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MID SEASON

ENDURO PROGRAM

3 phases | 12 weeks | 43 videos

Equipment Needed
 Full Gym Access *functional equipment only, no machines

This plan gives you clear instruction on what workouts to do whether you are 1, 2, 4, or over 6 weeks out from your next race or ride trip. It’s all about staying consistent between the events that typically derail us.  End the riding season stronger than you started.

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OFF SEASON

ENDURO PROGRAM

4 phases | 16 Weeks | 60 videos

Equipment Needed
 Full Gym Access *functional equipment only, no machines 

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.

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General functional

fitness program

2 phases | 8 weeks | 36 Videos

Equipment Needed
 Full Gym Access *functional equipment only, no machines 

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.

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THE MOBILITY PROGRAM

2 Phases | 8 Weeks | 36 Videos

Equipment Needed
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. 

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CROSS COUNTRY

MTB PROGRAM

4 phases | 16 Weeks | 40 Videos

Equipment Needed
 Full Gym Access *functional equipment only, no machines 

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.