The Rollfast 12-Week Strength Program
Building More Resilient, Powerful, and Athletic Cyclists.
Why This Program? Overcoming the Cyclist's Deficit
Cycling creates specific weaknesses. This program is scientifically designed to counteract them by targeting the three primary barriers to elite performance, aligning with the Rollfast Pillars of creating complete athletes.
Eliminate Pain
Combat chronic lower back and knee pain by strengthening the supporting muscles that are neglected on the bike.
Build Functional Strength
Develop a powerful core and activate your glutes to ensure every watt you produce is transferred directly to the pedals.
Increase Mobility
Improve hip and thoracic spine mobility to unlock a more aggressive, sustainable, and powerful aerodynamic position.
Focus Area: Injury Prevention
Data shows that over 50% of cyclists report Low Back Pain (LBP), making it the single most disruptive overuse injury. Knee pain follows as the second major issue. This program prioritizes core stability and glute strength specifically to mitigate these two primary injury pathways.
Common Overuse Injury Sites
Program Overview: Three Phases of Progression
Phase 1: Foundation (Weeks 1-4)
Master movement, build stability, and activate key muscle groups.
Phase 2: Endurance (Weeks 5-8)
Increase muscular endurance under moderate-heavy load with stability challenge.
Phase 3: Peak (Weeks 9-12)
Maximize absolute strength and convert strength into explosive athleticism.
Progression: For Weeks 1-11, aim to increase either the weight used or the duration/reps completed each week. Week 4, 8, and 12 are Active Recovery/Deload weeks (use light weight/low volume).
Warm-Up (Perform before every workout)
Complete 5 minutes of Foam Rolling (Quads, Glutes, T-Spine, Hamstrings, Calves) followed by dynamic movements:
- Thoracic Extension over Foam Roller (2 sets x 8–10 Rolls): Improves T-spine mobility for aero position.
- Dynamic Hip Circles (10/leg): Mobilize hips.
- Cat-Cow (10 reps): Mobilize the spine.
- Dynamic Hamstring Sweeps (10/leg): Activate hamstrings.
- Glute Bridges (15 reps): Wake up the primary hip extensors.
- Deep Squat Hold (30s): Assess and improve lower body mobility.
Workout A (Monday)
Period 1: Foundation (Weeks 1-4)
Use 4 Sets and 12 Reps / 60 Sec for maximal effort weeks (1, 2, 3).
| Exercise | Purpose | Notes |
|---|---|---|
| Cable Seated Row | Strength | Adonis builder |
| Dumbbell Fly | Strength | Adonis builder |
| Goblet Squat | Strength | Master hip hinge/squat depth. Focus on glute activation at the top. |
| Dumbbell Floor Press | Strength | Chest/arms strength. Safer than bench press for shoulder health. |
| Reverse Lunge (DB/KB) | Strength | Unilateral stability for pedal stroke control. |
| Plank | Core/Stability | Basic core endurance (Anti-Extension) |
| Glute Bridge | Core/Stability | Isolated Glute Max activation (power generation) |
Period 2: Endurance (Weeks 5-8)
Use 4 Sets and 10 Reps / 60 Sec for maximal effort weeks (5, 6, 7).
| Exercise | Purpose | Notes |
|---|---|---|
| Bench Press (DB or Bar) | Strength | Adonis builder |
| Chest Supported DB Row | Strength | Adonis builder |
| DB Split Squat | Strength | Highly effective unilateral leg strength and stability. |
| KB/DB Overhead Press | Strength | Core/Shoulder stability for aggressive aero position. |
| Step-Ups (Weighted) | Strength | Targets Quads/Glutes, mimics pedaling force vertically. |
| Weighted Plank | Core/Stability | Anti-extension with load (builds systemic core rigidity). |
| Hanging Leg Raise (or Knee Tuck) | Core/Stability | Targets lower abdominals for aggressive tucking posture. |
Period 3: Maximal Strength (Weeks 9-12)
Use 5 Sets and 5 Reps / 60 Sec for maximal effort weeks (9, 10, 11).
| Exercise | Purpose | Notes |
|---|---|---|
| Weighted Decline Push-Ups | Strength | Adonis builder |
| T-Bar Row | Strength | Adonis builder |
| Barbell or Heavy DB Back Squat | Strength | Max strength for foundational leg power. |
| Single-Arm Farmer's Carry (Heavy) | Strength | Advanced core stability—Anti-Lateral Flexion under extreme load. |
| Box Jumps or Broad Jumps | Strength | Converts strength to explosive, athletic power. |
| Ab Rollouts (from knees or standing) | Core/Stability | High-intensity Anti-Extension core. |
| Turkish Get-Up (Light/Moderate) | Core/Stability | Full-body coordination and integrated core stability. |
Workout B (Friday)
Period 1: Foundation (Weeks 1-4)
Use 4 Sets and 12 Reps / 60 Sec for maximal effort weeks (1, 2, 3).
| Exercise | Purpose | Notes |
|---|---|---|
| Wide Grip Lat Pulldown | Strength | Adonis builder |
| Incline Dumbbell Press | Strength | Adonis builder |
| Romanian Deadlift (RDL) | Strength | Hinge pattern to strengthen hamstrings/glutes (often underdeveloped). |
| Dumbbell Row | Strength | Upper back strength for postural support (Anti-Kyphosis). |
| Single-Leg RDL (BW) | Strength | Glute Medius/stability challenge. |
| Back Extension (Hyperextension) | Core/Stability | Directly strengthens spinal extensors to support the lumbar curve. |
| Side Plank (Anti-Rotation) | Core/Stability | Lateral core strength (Anti-Lateral Flexion/Rotation). |
| Banded Clamshells | Core/Stability | Isolated Glute Medius activation (prevents knee tracking issues) |
Period 2: Endurance (Weeks 5-8)
Use 4 Sets and 10 Reps / 60 Sec for maximal effort weeks (5, 6, 7).
| Exercise | Purpose | Notes |
|---|---|---|
| Straight-Arm Pulldown | Strength | Adonis builder |
| Seated DB Arnold Press | Strength | Adonis builder |
| Trap Bar or DB Deadlift | Strength | Heavy posterior chain lift. Safer entry into heavier loading. |
| Incline DB Row | Strength | Increases range of motion for back muscles (better than standing rows). |
| Cable/Band Pull-Aparts | Strength | Postural endurance for T-spine. |
| Back Extension (Weighted) | Core/Stability | Use a plate or dumbbell for progressive overload on the low back/glutes. |
| Pallof Press | Core/Stability | Pure Anti-Rotation core exercise—crucial for preventing lateral pelvic sway. |
| Single-Leg Glute Bridge (Weighted) | Core/Stability | Increase power and endurance in Glute Max unilaterally. |
Period 3: Maximal Strength (Weeks 9-12)
Use 5 Sets and 5 Reps / 60 Sec for maximal effort weeks (9, 10, 11).
| Exercise | Purpose | Notes |
|---|---|---|
| Kneeling Single-Arm Pulldown | Strength | Adonis builder |
| Weighted Dips | Strength | Adonis builder |
| Heavy DB RDL | Strength | Highest possible load for hamstring/glute mass and strength. |
| Pull-Ups or Lat Pulldowns | Strength | Maximize upper body width/strength (improving "Adonis" look). |
| Bulgarian Split Squat (Weighted) | Strength | Highest degree of single-leg strength and stability. |
| Back Extension (Heavy/Tempo) | Core/Stability | Focus on slow tempo (3-second eccentric) and heavy load for hypertrophy. |
| Landmine Rotation or Woodchop (Rotational) | Core/Stability | Rotational power for out-of-saddle efforts. |
| Suitcase Carry (Heavy) | Core/Stability | Max anti-lateral core stability (mimics stability needed when climbing). |
Cool-Down (Perform after every workout)
Hold each stretch for 30-45 seconds.
- 90/90 Hip Switch Flow
- Quad Stretch
- Hamstring Stretch
- Pigeon Pose (Glutes)
- Hip Flexor Lunge Stretch
- Calf Stretch
- Chest Stretch in Doorway
