Over the 12 weeks you'll be training at the Sports Science Institute of South Africa, with our team of experts who will be putting you through your paces in a periodised and structured group running strength & conditioning programme for novice and elite runners.

MONDAYS @ 18H00
STRENGTH & CONDITIONING
WEDNESDAYS @ 17H30
MOBILITY (ONLINE)
THURSDAYS @ 17H30
STRENGTH & CONDITIONING
ALL SESSIONS WILL BE HELD AT THE
SPORTS SCIENCE INSTITUTE
OF SOUTH AFRICA, EXCEPT FOR
 THE MOBILITY SESSIONS

The benefit of training with biokineticists is the hands-on approach to ensuring you go through the motions correctly, safely and get the most out of the session.

12 periodised weeks
3 sessions per week
1 webinar per month

12 periodised weeks
3 sessions per week
1 webinar per month

Access for 20 weeks Enrollment closed
The balance between mobility and running specific strength & conditioning is designed to enhance overall performance and reduce risk of injury on the road and trails.

Periodisation.
Strength & Conditioning.
Mobility.

Periodisation.
Strength & Conditioning.
Mobility.

ENHANCE PERFORMANCE

Research has shown that 'heavy' resistance training has the most profound beneficial impact on cycling economy and time performance.

REDUCE RISK OF INJURY

Weaknesses in stabiliser muscles surrounding the hips and core, as well as muscular imbalances and strength deficiencies increase the risk of overuse injury. 

David Leith

David Leith

BSc (Hons) Biokinetics

MSc Exercise Science

David is a Senior Biokineticist within the High Performance Centre at the Sports Science Institute of South Africa. 
David is a strength and conditioning specialist with a passion for running and rehabilitation of running-related injuries. His forte is helping others improve their running capacity, and to remain injury free. When not coaching you will find David on a local trail or in the gym perfecting his Olympic lifts. 

Frequently asked questions

Frequently asked questions

1. How do I know if I'm fit enough to join this programme?

Our Cycling Strength programme is periodised meaning you will be guided through different training phases to improve on your current fitness level. Even though this is a group based programme, we emphasize individual development and focus on your own personal strengths and weaknesses to get you stronger on the bike.

2. What if I have pre-existing injuries?

As we are medical professionals, we first assess each of our clients prior to the programme and ensure that all individual's needs, injuries and weaknesses are taken into account in order to modify the movements throughout the programme to accommodate existing injuries and assist in strengthening the muscles to reduce further risk of injury.  

3. Im a road cyclist, will strength training benefit me?

Yes. Off the bike training is beneficial to all disciplines of cycling. This programme is designed to strengthen the general muscle groups that are involved in Improving performance on the bike. Including off the bike training into your training routine will not only increase your power output but also your short and long term endurance which will directly affect your performance on the road.

4. Will I put on weight doing strength training?

You may find that you will increase your muscle mass through the programme. However, this is not "bad" weight. This is a initial response to resistance training and can be expected as your move through a strength phase. This increase in muscle mass should result in an increase in power which will be beneficial on the bike

Testimonials

Testimonials

"Marginal gains differentiate a good athlete from a great athlete. If executed properly, a cyclist's strength, core and mobility are vital components in improving performance. 
SSISA's cycling strength programme has definitely assisted in achieving a high level of competency and compliance within a structured workout that is necessary to achieve consistent improvement. The biokineticists provide valuable knowledge and insight throughout the course of the programme that is beneficial to all cyclists. 
Thank you for your commitment, dedication and motivation to make goals achievable."
"Having experts create a focused cycling training programme has been fantastic and motivating - really feeling the benefits on the bike. 
The SSISA team know what they are doing, kept me motivated with a challenging and focused programme."
"The strength training for cyclists has been amazing. I feel the exercises are always different and always challenging. It definitely works all the right muscles. I feel stronger and can see so many improvements in strength and flexibility. Warwick and Rachel are both so good at bringing out the best in their athletes."