Strength and movement workout families

Use this file for

• strength sessions
• movement-quality sessions
• re-entry sessions
• travel fallback sessions
• activation or low-cost support sessions

Strength sessions

Keep the objective clear. If the session is maintenance, write it as maintenance. If it is return-to-load, write it as return-to-load. Do not disguise a low-cost session as a build session.

Movement-quality sessions

These are valid sessions, not lesser sessions. Use them when movement quality, stiffness reduction, trunk support, or re-entry control matter more than loading.

Re-entry sessions

Bias simplicity. Reduce novelty, total volume, and soreness cost. The first goal is restored tolerance, not progression.

Travel fallback sessions

Keep them easy to execute with limited equipment. The point is to preserve useful patterns and readiness, not to imitate a perfect gym session.

Activation and low-cost support

These sessions should stay below true training load. Use them when the athlete needs a small readiness signal or light support session without meaningful cost.

Strength-and-movement authoring check

Before finalizing, ask:

• Is this actually a strength session, or is it movement quality?
• Is the load appropriate to the surrounding bike days?
• Does the wording match the real cost of the session?
• Is the session simple enough for the athlete to execute cleanly?