In-Season Strength Series: Normal Training Week

This session is meant to support a normal in-season training week, lifting heavier weights once a week to complement other sport-specific training.

This session is designed to be done during a normal training week during race season, e.g., you’re not racing anytime within the next few weeks and your sport-specific training volume and intensity are relatively high. Perform this strength workout twice a week and the fatigue from this workout will complement the training you’re doing as you work toward your next race.

Before getting started, be sure to go through the Warm-Up routine first.

Normal training workout at a glance

Deadlift: 2 sets of 4-5 repetitions

Single-Leg Kettlebell Squat: 2 sets of 4-5 repetitions per side

Calf Raise: 2 sets of 4-5 repetitions per leg

Spider-Man Plank: 2-3 sets of 8-12 repetitions per side

Single-Arm/Single-Leg Row: 2-3 sets of 8-12 repetitions per side

Jump to the other weeks in our series:

In-Season Strength: Recovery Week

In-Season Strength: Race Week

In-Season Strength: Post-Race Week

Video Transcript

Ryan Kohler  0:00

This session is meant to primarily support your normal in-season training week. The goal here is to lift heavier weights, so about 80 to 85% of one repetition maximum, but we’re bringing down the volume lifted, and we’re bringing the frequency down. So about one day per week. The key here is that the fatigue you accumulate with this session will complement your other sports-specific training. So with that, let’s get started.


With the Deadlift, we’re looking at producing maximum force from the lower body. So this is a great exercise to keep in your in-season routine. So in order to start this one, we’re going to address the bar by coming under here so the bar sits about mid-foot. We’re going to go down and have our feet about hip-width apart and place our hands just outside of our feet. And from there, we’ll make sure that our shoulder goes in front of the bar, not behind it. And at that point, we’ll let our hips drift up as we take up slack and keep a neutral spine. From here, we’re going to drive our feet into the ground, and lift up, and then safely return back to the bottom.


The Single-Leg Kettlebell Squat off the box is a great way to activate your glutes and work on that strong leg drive to develop unilateral force and power. So start with your kettlebell here in one hand. I generally keep this opposite of the leg that I’m stepping onto the box with. So we’ll come up here, stand up and find our balance point. From there, we’re going to just use this left leg and stick our butt back over the heel so we can come down, just letting that leg touch, and then drive back up. One thing to avoid is when you come to the bottom, don’t weight that free leg, because it’s tempting to push off of it. Come down where it just touches and use that planted foot to drive off strong.


The Calf Raise is a great workout for cyclists and runners and this is one that’s often forgotten or left out of strength training workouts. So to do this one I like to have something to balance against. So I’m gonna use this box here as I step up and elevate my heels off the ground. So with this, I’m going to start double-leg. We’ll let our heels hang off the back, and from there we’re just going to prop ourselves up, feeling those calf muscles engaging, and then drop back down and repeat. You can also transition this to a single-leg exercise doing the same movement up and back down like that. Or you can add additional weight if you need to.


Now it’s time to unleash your inner superhero with Spider-Man Planks. So for these, we’re going to go down into a full push-up position where we’re going to have a nice straight line from our ear all the way down through our ankles. And then we’re going to take one knee, bring it up to our elbows, and then back to the start. Repeat on the other side. And keep going for a great core and hip workout.


This exercise is a Single-Arm and Single-Leg Row. And this is great for most any athletes to work on core stability and controlling rotation when you’re moving one limb. So we’ll balance on one leg, we’ll use the same side arm and do a rolling motion, and just stay nice and strong throughout.


All right, that will wrap up our in-season strength training. So hope you’ve learned some new exercises that will help to maintain what you gain, feel strong going into your training week, and not negatively impact your training. We’ll see you next time.