12 Week Core & Leg Strength Training Plan – by Pav Bryan

Cicli Elios is not solely about selling you a quality ‘Italian Assembled Bicycles‘ , it’s also a new way of perceiving Italian Cycling in the United Kingdom. Thanks to one of our important Followers we can share his precious Knowledge.

What better professional to get you into racing shape on a Sante, Fibra, Krox or even a Redneck.

Thanks Pav! Welcome to the Clan.


Tabata = 8 rounds of 20 seconds maximum effort work,
10 seconds complete rest

In between each set of items rest 30-60 seconds as needed. As you progress in strength and fitness try and reduce the rest time to just 30 seconds.

Check out the Pav Bryan YouTube channel for demo videos 

Week 1 Day 1

a)  Bulgarian Split Squat- 3 sets x20 reps each leg
b)  In and Outs – 3 sets x15 reps
c)  Knee get ups – 5 sets x8 reps Hold onto something at the side to help to begin with
d)  Tabata Plank hold

Day 2

a)  Pistols – 4 sets x10 reps (alternating legs) Hold on to something if need be to begin with to help with balance.
b)  L-sit – 4x max effort for time, use two chairs, just be careful on a slippy floor
c)  3 rounds:

Air Squat x 20 reps
Sit up x 15 reps, add kettlebell or dumbbell to chest if you want to progress quicker Jumping Lunges x 12 reps
Russian twist x 20 reps can use dumbbell or kettlebell if you have one to progress in intensity
Burpee x 10 Reps

Rest 2 minutes between rounds

Week 2 Day 1

a)  Lateral Lunges – 3 sets x20 reps
b)  Tabata Mountain Climbers, choose variation, can mix it up
c)  Lying Wipers – 3 sets x14 reps, slow and steady
d)  Tabata Frozen V-Sit, choose your intensity and progress as you can
e)  Single leg hip thrusters – 3 sets 10 reps each leg

Day 2

a)  Single leg stiff leg deadlift – 3 sets x20 reps alternating legs with each rep, hold kettlebell or dumbbell to progress quicker
b)  Leg Raises – 4 sets x12reps – try to go slow
c)  4 rounds for time:

Burpee x 12
Sit up x12, hold kettlebell or dumbbell to progress quicker
Air Squat x 15
Russian Twist x 20, hold kettlebell or dumbbell to progress quicker

Week 3 Day 1

a)  Drop squats – 3 sets x 10 reps
b)  Dragon Fly – 5 sets of 1 rep as slow as possible
c)  Tabata Mountain Climbers, choose variation, can be
d)  Tabata Plank
e)  Hamstrings single leg thrusters – 3 sets x10 reps each leg

Day 2

a)  L-sit – 4 sets for max time
b)  Single leg stiff leg deadlift – 3 sets x10 reps each leg
c)  10-9-8-7-6-5-4-3-2-1 Ladder:

Burpee Sit Up Lunge
Week 4- test week, take notes of your scores, you will repeat them at week 8 and 12 Day 1

a)  Max effort burpees in 5 minutes
b)  Frozen V-Sit – 3 sets with 30seconds rest between. Score is total time in V-Sit

without rest.
c)  As many rounds as possible in 12 minutes of:

Pistols x10 -alternate legs with each repetition Russian twist x20
Jumping Lunges x20 (do 10 reps for each leg)

Day 2

a) As many rounds as possible in 20minutes Air Squat x20

Sit-up x15
Knee get ups x10

Week 5 Day 1

a)  Bulgarian Split Squat- 3 sets of 20 reps each leg
b)  Inandouts–3setsof20reps
c)  Tabata Mountain Climbers
d)  Lateral Lunges – 3 sets of 10 reps each leg
e)  Leg Raises – 3 sets of 15 reps

Day 2

a)  As Many Rounds as possible in 8 minutes of: Drop Squats x 10
Russian Twist x 20
b)  Tabata plank hold
c)  Single leg stiff leg deadlift 3 sets of 10 reps each leg
d)  Single leg hip thrusters
e)  Lying Wipers – 3 sets of 14 reps

Week 6 Day 1

a)  10-9-8-7-6-5-4-3-2-1 of: Air Squat

Sit Up

Jumping Lunges
b)  Hamstrings single leg thrusters 3 sets of 10 reps each leg
c)  Pistols – 3 sets of 8 reps each leg
d)  Dragon Flag -4 sets of 1 rep as slow as possible

Day 2

a)  L-Sit – 4 sets as long as possible
b)  Tabata Jumping lunges
c)  Bulgarian Split Squats – 3 sets of 15 reps each leg
d)  Lying wipers – 2 sets of 20 reps
e)  Lateral Lunges – 2 sets of 10 reps each leg
f)  Leg raises- 2 sets of 14 reps

Week 7 Day 1

a)  Drop Squats 3 sets of 10 reps
b)  Single leg hip thrusters- 2 sets of 15 reps each leg
c)  In and outs 3 sets of 15 reps
d)  Tabata mountain climbers
e)  Dragon Flag – 3 sets as slow as possible
f)  Knee getups – 2 sets of 12 reps

Day 2

a)  Hamstrings single leg thrusters – 3 sets of 10 reps each leg
b)  Lying wipers – 3 sets of 12 reps
c)  Tabata frozen v-sit
d)  As many rounds as possible in 8minutes of:

Burpees x 10
Russian twist x20 Pistols x4 alternate legs
e)  Tabata Plank
Week 8- test week Day 1

d)  Max effort burpees in 5 minutes
e)  Frozen V-Sit – 3 sets with 30seconds rest between. Score is total time in V-Sit

without rest.
f)  As many rounds as possible in 12 minutes of:

Pistols x10 -alternate legs with each repetition Russian twist x20
Jumping Lunges x20 (do 10 reps for each leg)

COMPARE SCORES WITH WEEK 4 Day 2

b) As many rounds as possible in 20minutes Air Squat x20

Sit-up x15
Knee get ups x10

COMPARE SCORES WITH WEEK 4

Week 9 Day 1

a)  Single leg hip thrusters – 4 sets of 10 reps each leg
b)  Leg Raises – 4 sets of 12 reps
c)  Tabata Mountain Climbers
d)  Tabata Plank Hold
e)  Lateral Lunges- 4 sets of 10 reps each leg
f)  KneeGetups–4 sets of 10reps

Day 2

a) With a running clock perform 100 burpees for time but every minute on the minute you need to do 5 situps before going back to burpees

Week 10 Day 1

a)  Bulgarian Split Squat- 4 sets x20 reps each leg
b)  In and Outs – 4 sets x15 reps
c)  Knee get ups – 5 sets x12 reps
d)  Tabata Plank hold
e)  Tabata mountain climbers

Day 2

a)  Pistols – 4 sets x10 reps (alternating legs)
b)  L-sit – 4x max effort for time
c)  4 rounds:

Air Squat x 20 reps
Sit up x 15 reps
Jumping Lunges x 12 reps Russian twist x 20 reps
Burpee x 10 Reps
Rest 90 seconds between rounds

Week 11 Day 1

a)  Lateral Lunges – 4 sets x20 reps
b)  Tabata Mountain Climbers
c)  Lying Wipers – 4 sets x14 reps
d)  Tabata Frozen V-Sit
e)  Single leg hip thrusters – 4 sets 10 reps each leg

Day 2

a)  Single leg stiff leg deadlift – 4 sets x20 reps alternating legs with each rep
b)  Leg Raises – 5 sets x12reps – try to go slow
c)  5 rounds for time:

Burpee x 12
Sit up x12
Air Squat x 15 Russian Twist x 20

Week 12- test week Day 1

a)  Max effort burpees in 5 minutes
b)  Frozen V-Sit – 3 sets with 30seconds rest between. Score is total time in V-Sit

without rest.
c)  As many rounds as possible in 12 minutes of:

Pistols x10 -alternate legs with each repetition Russian twist x20
Jumping Lunges x20 (do 10 reps for each leg)

COMPARE SCORES WITH WEEKS 4 and 8 Day 2

a) As many rounds as possible in 20minutes Air Squat x20

Sit-up x15
Knee get ups x10

COMPARE SCORES WITH WEEKS 4 and 8


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