Cody’s 2018 Base Build: Block 3 Recap

Cody’s 2018 Base Build: Block 3 Recap

  • February 5, 2018
  • Blog

#fitnessiscoming

I’m beginning to feel pretty fit, and becoming very eager for the coming racing season. My first event is about six weeks away with the Cactus Cup Mountain Bike Stage Race, in Scottsdale, Arizona. In between now and then, I plan to make continued improvements in fitness, primary through increasing intensity on the bike and in the gym. But before I get to that, let me report on what I’ve accomplished over the last 4 week block of training in my S:6 Off-Season Base Builder Program: Block 3.

STRENGTH

Block 3 brought twelve weeks of a steady strength progression to a peak. If you recall from my Block 1 Recap, I was overly optimistic in my strength capabilities to start off 2018. I had to back things way down from my 2015 PRs to start training this year. I adjusted things down from 200 lbs. in the Back Squat and 220 lbs. in the Deadlift to 160 and 180 pounds respectively. These were the numbers I would use to base my loading through my first 12-week strength build. I felt these were very conservative and achievable, without applying too much stress and possibly disappointing, or worse, injuring, myself along the process.

I was very pleased with my progression in strength over the last 3 week block of heavier lifting. My strength came back more than I initially anticipated based off of the first few weeks of training back in November.

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The S:6 Base Builder Program: Block 4

The S:6 Base Builder Program: Block 4

  • February 3, 2018
  • Blog

It’s February and we’re now halfway through our Off-Season Base Build Program. Our local, in-house program of 45 Denver-based athletes are now beginning to feel the fitness gains! We’ve met 4 days a week, most weeks, for the last 12 weeks for indoor gym sessions, trainer sessions, and testing. A solid base of aerobic and strength training has been established in the first half of the program. We’re now prepared to build off the basic fitness and add some appropriate amounts of higher intensity work in the form of faster more powerful movements in the gym (plyometrics) as well as shorter and more powerful intervals on the bike in the sound half of the program.

This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Block 4 makes up weeks 13-16 in the 24-weeks of our Base Build Program. You can read more about previous blocks from links at top.

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