New 30 week OFF Season Plan & new 16 Week Sweet Spot Plan 💥

Hellooooo FasCat Coalition!

As I teased out on the podcast 2 weeks ago, we have a new 30 week off season plan along with a new 16 week progressive optimized sweet spot plan AND 2 new weight lifting plans :wink:

We’ve been busy prepping for the off season!

Links are here and the podcast is live as well!


Can you please let us know how the new 10 week at-home strength plan differs from the previous 12 week plan?
Similarly, how does the 16 week sweet spot plan differ from the previous 18 week sweet spot plan?


If i had bought the 32 week plan before, will it be converted to this new plan? And if not, can you list what’s different between the 2 please?

Similarly I own the 10 week off season weights plan and would like to know if I will get moved across to the new plan? If not, what is the difference please.
Many thanks.

Did you listen to the podcast?

as this is a new plan you will need to purchase it -

Total volume (hours per week) , recovery, sets & reps are different. Squat, Leg Press, & Leg Curl are the same.

See the example two week calendar to compare closer

This is a different/new plan so it will not be ‘converted’

16 weeks is different than 18 weeks by 2 weeks for starters :wink:

The 16 week plan combines workouts from sweet spot parts 1 - 2. - 3 - 4 and has the wintertime intensity workouts

The Periodization is different, added a middle field test; 3 weeks on 1 week off ; added Sweet Spot TSS Rides that can be done indoors or outdoors on a group ride or solo; are added with how to Zwift instructions. New training tip content added

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Thanks frank

I don’t see the 2 week calendar you refer to?

Thanks for the answer Frank.
Not sure if should go for this new training plan or stick with the one i already have. :pensive:

What equipment is needed for the weight section for a non-gym user? I only have access to a home gym with dumbbells / kettlebells. Is this enough?

Hi @Matthew - here is the description from our product page:

You will need a squat rack, 2 kettlebells (a light one and a heavy one) and a ViPR tube at home to complete this program.

Read and listen to our at home weight lifting podcast with a full explanation, here.


Thanks for the very fast response. :frowning_face: for the squat rack. That’s just something I don’t have, and don’t have room for. Oh well.

If you revisit the weight training in the future, request to have a “true” at home gym option. A squat rack at home, at least if you live in San Francisco, is just not realistic.

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@Matthew @FRANK


Ironmind in Nevada City sells squat racks that break down easily for storage. Not cheap. Can be found on Craigslist if you get lucky.

They also sell a squat belt that places all the load on your pelvis rather than on your back.

Do your squats with a trap bar. May need to stand on a box to squat low enough.

Rack two heavy kettlebells or hold two heavy dumbbells and do Bulgarian split squats (diabolical, as Frank would say)

And if you can hang heavy things from the ceiling, look at the shermworks freespotter rope system.

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Thanks for the pointer. But my issue is a pure space problem - I don’t have the space for it.

I’d go with the ViPR and Kettlebells and be on the lookout for a friend or teammate or neighbor or gym (that’s open) for the squats.

To quote Dr. Stacey Sims Phd, ‘you gotta lift heavy shit’ - thus we felt in the interest of science integrity the need to keep the squats in the plan

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@Matthew @FRANK

Understood. But seriously, if you have enough room to do a kettlebell swing, you have enough room to do a Bulgarian split squat. Do this exercise with your foot on a chair and a fairly heavy kettlebell overhead (this guy is using a tiny one) or just holding (hanging) two reasonably heavy dumbbells, and tell me your legs, hams, and glutes aren’t crying. And if you can actually tell me that, it’s easy enough add a 70 lb weight vest.

I have always thought that doing this exercise to failure was a reasonable definition of hell. As you tire you instinctively start to use the supported leg more, so you’re basically doing a one legged squat on one side and a leg extension on the other. Hurts. Bad. And then you have to switch legs.

I do this now, except for the overhead kettlebell part.

My reaction was to the need for a squat rack. There are a ton of good leg strengthening exercises you can do without a squat rack, so this requirement for a non-gym strength plan seemed odd to me. I was (am) hoping that Fascat will come up with alternates for the squat rack part.

Cool. I’m trying to suggest workarounds without waiting for @FRANK to do it. The program (I have the previous one, not the new one) essentially wants you to be able to do squats with weights heavy enough to do sets of 10, 6, and 3 (I’m simplifying) with a certain percentage of your one rep max for the squat. Thus you need a squat rack to get such a heavy weight on your shoulders.

I would expect that you would get pretty equivalent results if you can find a one-legged squat-type exercise that you could load heavy enough to do 10, 6 and 4? at certain percentages of your one rep max for that exercise. That is, loading with dumbbells, kettlebells, weight vest, whatever that does not require a squat rack to get the weight in place.

Different question: have you ever switched out the Saturday workout - sounds like a sweet spot from the podcast - for a group ride? For me, that would be a regular thing - Saturday group ride with friends.

Yes that is super common and I believe Frank wrote a training tip or podcasted on the topic. Essentially working with the group dynamics to spend a lot of time in the sweet spot zone, whether that be taking long pulls on the front or staying in the pack depending on the pace.