AN EXCEPTIONAL COACH ALESSANDRO BALLAN world champion

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Gordon Leonard
5 years ago
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2 2 Allenamenti Training programs per ciclisti, for cyclists pensati by dai cyclists ciclisti.

3 AN EXCEPTIONAL COACH ALESSANDRO BALLAN 2008 world champion

4 12-week training plan based on workouts developed by world s leading cycling trainers, in the form of training videos downloadable on your mobile devices and usable at home or at the gym, at any time

5 The videos are organized in 3 different mesocycles each mesocycle consists of three weeks of building and one recovery week

6 MESOCYCLE 1 Week 1: the main work is STRENGTH. The training is done at low cadence, almost in isometry, to develop strength. Every rep is followed by a conversion phase transforming strength into agility. Week 2: workouts start from STRENGTH and arrive at THRESHOLD. In this phase the predominate training is STRENGTH. Week 3: the emphasis is still on building STRENGTH, but things are supplemented with AGILITY. Week 4: a little less STRENGTH work, with agility and sprint reps to hone the STRENGTH gained so far. MESOCYCLE 2 Week 1: the main goal is to raise the heart rate to THRESHOLD, without neglecting brief STRENGTH sets. Week 2: in this week the workouts of the second week of mesocycle 1 are recalled, increasing the rpm. As we approach competition, cadence should mimic race levels as much as possible. Week 3: the duration of THRESHOLD work increases. STRENGTH work is reduced, but not terminated. Week 4: we start to focus on metabolic workouts to transform and hone the strength acquired. MESOCYCLE 3 Week 1: the duration of THRESHOLD work increases. STRENGTH work is reduced, but not terminated. Week 2: the THRESHOLD sets are longer, while agility is also greatly increased. Week 3: in this week we start with workouts above THRESHOLD to recall race form. Week 4: only very short above threshold workouts are introduced. ANAEROBIC ALACTIC workouts to refine the work done so fare.

7 select your plan on the basis of the time you can dedicate to your training INTENSIVE 24 VIDEO SESSIONS 12-week program with 2 training sessions per week EXTENSIVE 36 VIDEO SESSIONS 12-week program with 3 training sessions per week

8 INTENSIVE 24 VIDEO SESSIONS TRAINING 1 WEEK 1 - PURE STRENGTH Training focused on building strength endurance TRAINING 2 WEEK 1 - POWER Training session focused on maximum strength TRAINING 3 WEEK 2 - ASCENTS STRENGTH AND OXYGEN 1 Strength endurance workout with progressive increases in RPM and intensity, simulating climbs TRAINING 4 WEEK 2 - ASCENTS STRENGTH AND OXYGEN 2 Strength endurance workout with progressive increases in RPM and intensity, simulating a mixed terrain TRAINING 5 WEEK 3 - PURE STRENGTH Working on strength endurance TRAINING 6 WEEK 3 - STRENGTH IN PROGRESSION Strength endurance at different RPM and intensity

9 TRAINING 7 WEEK 4 - STRENGTH AND SPRINTING Workout focused on the ability to change cadence and sudden accelerations, going from a low RPM to high cadence TRAINING 8 WEEK 4 - AGILITY IN PROGRESSION Workout focused on maintaining the power output, also at a high cadence TRAINING 9 WEEK 5 - AGILITY AND SPRINTING A workout alternating between training speed resistance and maximum strength, of the explosive/ rapid kind, useful for sprinting TRAINING 10 WEEK 5 - PURE THRESHOLD Metabolic training focused on aerobic power TRAINING 11 WEEK 6 - STRENGTH, THRESHOLD AND RHYTHM Strength endurance with high metabolic impact TRAINING 12 WEEK 6 - STRENGTH, THRESHOLD AND RYTHM 2 Strength endurance with high metabolic impact TRAINING 13 WEEK 7 - AGILITY Neuromuscular workout focused on speed resistance

10 TRAINING 14 WEEK 7 - THRESHOLD AND STRENGTH RECALLS Strength endurance at different RPM and intensity TRAINING 15 WEEK 8 - METABOLIC Fartlek with high metabolic impact, with lactate production TRAINING 16 WEEK 8 - MODERATE AND THRESHOLD Aerobic interval training TRAINING 17 WEEK 9 - AGILITY, THRESHOLD, SPRINTING A workout alternating between training speed resistance and maximum force, of the explosive/ rapid kind, useful for sprinting TRAINING 18 WEEK 9 - STANDING CLIMBS A workout to improve muscle coordination during standing climbs, with the use of other muscle areas as well. High metabolic impact TRAINING 19 WEEK 10 - STRENGTH AND THRESHOLD RECALL Threshold training recall with a focus on strength TRAINING 20 WEEK 10 - STRENGTH AND THRESHOLD RECALL 2 Threshold training recall with a focus on strength, simulating a mixed terrain

11 TRAINING 21 WEEK 11 - V02MAX Strength and endurance ascent with very high metabolic impact to improve the maximum oxygen uptake TRAINING 22 WEEK 11 - MODERATE Aerobic intervals of moderate intensity TRAINING 23 WEEK 12 - MODERATE THRESHOLD Aerobic interval training TRAINING 24 WEEK 12 - ACTIVATION 2 Fartlek with high metabolic impact, with lactate production

12 EXTENSIVE 36 VIDEO SESSIONS TRAINING 01 WEEK 1 - PURE STRENGTH Training focused on building strength endurance TRAINING 02 WEEK 1 - STRENGTH AND THRESHOLD Preparing for threshold training with a focus on strength TRAINING 03 WEEK 1 - POWER Training session focused on maximum strength TRAINING 04 WEEK 2 - ASCENTS STRENGTH AND OXYGEN 1 Strength endurance workout with progressive increases in RPM and intensity, simulating climbs TRAINING 05 WEEK 2 - ASCENTS STRENGTH AND OXYGEN 2 Strength endurance workout with progressive increases in RPM and intensity, simulating a mixed terrain TRAINING 06 WEEK 2 - ASCENTS STRENGTH AND OXYGEN 3 Strength endurance workout with progressive increases in RPM and intensity, simulating climbs

13 TRAINING 07 WEEK 3 - PURE STRENGTH Working on strength endurance TRAINING 08 WEEK 3 - PURE AGILITY Neuromuscular workout focused on speed resistance TRAINING 09 WEEK 3 - STRENGTH IN PROGRESSION Strength endurance at different RPM and intensity TRAINING 10 WEEK 4 - STRENGTH AND SPRINTING Workout focused on the ability to change cadence and sudden accelerations, going from a low RPM to high cadence TRAINING 11 WEEK 4 - AGILITY IN PROGRESSION Workout focused on maintaining the power output, also at a high cadence TRAINING 12 WEEK 4 - POWER AND AGILITY Workout to build lactic power TRAINING 13 WEEK 5 - THRESHOLD A threshold workout that is also focused on building lactate tolerance

14 TRAINING 14 WEEK 5 - AGILITY AND SPRINTING A workout alternating between training speed resistance and maximum strength, of the explosive/ rapid kind, useful for sprinting TRAINING 15 WEEK 5 - PURE THRESHOLD Metabolic training focused on aerobic power TRAINING 16 WEEK 6 - STRENGTH, THRESHOLD AND RHYTHM Strength endurance with high metabolic impact TRAINING 17 WEEK 6 - STRENGTH, THRESHOLD AND RYTHM 2 Strength endurance with high metabolic impact TRAINING 18 WEEK 6 - STRENGTH, THRESHOLD AND RYTHM 3 Strength endurance with high metabolic and (to a lesser extent) neural impact TRAINING 19 WEEK 7 - SUPER-STRENGTH AND THRESHOLD Strength and metabolic training TRAINING 20 WEEK 7 - AGILITY Neuromuscular workout focused on speed resistance

15 TRAINING 21 WEEK 7 - THRESHOLD AND STRENGTH RECALLS Strength endurance at different RPM and intensity TRAINING 22 WEEK 8 - METABOLIC Fartlek with high metabolic impact, with lactate production TRAINING 23 WEEK 8 - MODERATE AND THRESHOLD Aerobic interval training TRAINING 24 WEEK 8 - METABOLIC 2 Workout with very high metabolic impact and lactate production TRAINING 25 WEEK 9 - THRESHOLD, MODERATE, STRENGTH RECALL Strength endurance at different RPM and intensity TRAINING 26 WEEK 9 - AGILITY, THRESHOLD, SPRINTING A workout alternating between training speed resistance and maximum force, of the explosive/ rapid kind, useful for sprinting TRAINING 27 WEEK 9 - STANDING CLIMBS A workout to improve muscle coordination during standing climbs, with the use of other muscle areas as well. High metabolic impact

16 TRAINING 28 WEEK 10 - STRENGTH AND THRESHOLD RECALL Threshold training recall with a focus on strength TRAINING 29 WEEK 10 - STRENGTH AND THRESHOLD RECALL 2 Threshold training recall with a focus on strength, simulating a mixed terrain TRAINING 30 WEEK 10 - STRENGTH AND THRESHOLD RECALL 3 Threshold training recall with a focus on strength, simulating a ride on a flat terrain with changes in pace TRAINING 31 WEEK 11 - V02MAX Strength and endurance ascent with very high metabolic impact to improve the maximum oxygen uptake TRAINING 32 WEEK 11 - MODERATE Aerobic intervals of moderate intensity TRAINING 33 WEEK 11 - MODERATE 2 A workout for maximum force, of the explosive/rapid kind, useful for breakaways, high intensity TRAINING 34 WEEK 12 - ACTIVATION High intensity workout focused on speed endurance

17 TRAINING 35 WEEK 12 - MODERATE THRESHOLD Aerobic interval training TRAINING 36 WEEK 12 - ACTIVATION 2 Fartlek with high metabolic impact, with lactate production

INTENSIVE 24 VIDEO SESSIONS. 12-week program with 2 training sessions per week

INTENSIVE 24 VIDEO SESSIONS. 12-week program with 2 training sessions per week ENG INTENSIVE 24 VIDEO SESSIONS 12-week program with 2 training sessions per week 12-week training plan based on workouts developed by world s leading cycling trainers, in the form of training videos downloadable