CORE & STRENGTH
TRAINING PROGRAMME
Join us for our 8 week Core and Strength builder programme designed to make you a stronger more efficient cyclist.
DOES ANY OF THIS SOUND FAMILIAR?
- "I have a weak core and want more help to strengthen it so I can start to improve my bike control and find it easier to maintain good form on the bike."
- "My body starts feeling tired and overworked early into every ride."
Due to the recent success of our Live 8 Week Core and Strength Programme we have put together an On-Demand version so you can complete the same structured and progressive workouts at a time that suits you each week.
This 8 week programme is focused on building your core for stability and strengthening key cycling muscles to make you a stronger and more efficient cyclist. No matter your cycling ability, current fitness or strength, this programme is suitable for anyone looking to improve their core and strength base.
Your 8 weeks of structured training will be released weekly on our comprehensive online training platform. Each week you will have three core and strength workouts to complete at your own convenience as we focus on improving your strength, power and stability for the bike.
PROGRAMME DETAILS
WHO WILL BENEFIT FROM THIS?
Suitable for all level of cyclists if you are interested in improving your cycling by building a stronger core and strengthening your key cycling muscles.
HOURS PER
WEEK
Standard: 90mins a week
(3 x 30mins sessions).
Premium: 2 and a half hours a week
(3 x 30mins sessions plus 1 x 60mins Deep Stretch Session).
START DATE & LENGTH
8 week on-demand core and strength training programme.
Start: This is an evergreen programme, meaning you can sign up, start, and do the course in your own time and at your own convenience.
You will have access to this programme for 66 days.
NOT SURE THIS IS RIGHT FOR YOU? We will be running FREE taster sessions on the 24th, 29th and 31st March.
WHAT'S INCLUDED?
COMPREHENSIVE COURSE CONTENT
DETAILED TECHNIQUE VIDEOS
CORE AND S&C WORKOUTS 3 x A WEEK
EXPERIENCED CYCLING COACHES
Our 5 star rated British Cycling certified coaches have in-depth cycling knowledge and coaching experience to suit riders of all abilities.
REGULAR TRAINING SESSIONS
Structured training sessions 3 times a week, providing you with a weekly structure and focus to help you drive performance improvements.
hABIT/COMMITTMENT GUIDANCE
To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
COACHING TIPS
Boost your training with structured coaching tips and advice on how a stronger core and targeted S&C work can improve your cycling.
BENCHMARK TESTING
Pre, middle and post 8 week benchmark testing, providing you with accurate markers to track improvements to ensure you train smart and see results over the 8 week programme.
ACCESS TO PRIVATE COMMUNITY
Ask questions, get support and motivation from felow cyclists doing the programme via our private closed Facebook group.
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
POST SESSION STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery with a post ride stretch.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
ACCESS TO ONLINE TRAINING PLATFORM
Contains setup information, weekly coaching content, training plan, technique videos, advice on how to get the best out of your training and much more.
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
ACCESS TO A LIBRARY OF OVER 75 VIDEOS
We focus on building a solid core, and strengthening key cycling muscles to create stability and power on the bike. Get access to the session videos plus a library of recorded technique videos to ensure you are doing each exercise correctly.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
100% MONEYBACK GUARANTEE
If you follow all our recommendations, complete the entire programme and see no results, you will get a 100% refund. See below*
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
"This S&C programme was my fifth one with Njinga, and they just keep getting better. The structure is great, the sessions are short enough to fit in your schedule, and it really makes a difference having Togo push you - but also doing all the sessions himself vs. just exercising by yourself. This programmes delivered significant improvements across the board and has already helped in making me feel stronger on my bike rides."
PRICING
STANDARD ACCESS
(SELF-PACED)
£47
- 3 x 30mins core and S&C sessions each week.
By signing up to our programme below you will be agreeing to our Terms and Conditions
PREMIUM ACCESS
(SELF-PACED)
£56
- 3 x 30mins core and S&C sessions each week.
- 60min Deep Stretch Session each week.
By signing up to our programme below you will be agreeing to our Terms and Conditions
100% MONEY-BACK GUARANTEE
We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.
That means if you think this programme can help you even just a little bit, you can enroll risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.
Results happen over time not overnight. Get into a regular routine, train smart and be patient. The results will follow.
YOUR COACH, TOGO KEYNES
Head performance coach at the Njinga Cycling Academy, Togo Keynes, launched Njinga in 2012 with his co-founder, Leigh Rogers. Together they have built Njinga from the ground-up, starting as a small bespoke cycle coaching business with ambitious plans, to the successful global transformational Cycling Academy that it is today.
As a coach, Togo is a force to be reckoned with and those who know him don’t doubt this for a second. He operates at three times the speed of a normal person and six decibels louder. His energy, background and wealth of experience have created the rich foundation on which Njinga is built: an ex-Wasps rugby player, three-times Team GB racer for the UCI Gran Fondo World Championships, experienced British Cycling Coach, REPS Personal Trainer to cyclists, Wattbike Performance Coach, Holistic Nutritionist and Health Coach.
As a visionary, Togo is passionate about helping people become their best selves and achieve optimum wellness through cycling. From the start of his 20-year career, Togo has worked with thousands of cyclists, transforming them into stronger, faster climbers.
Togo’s approach to his work and training is a comprehensive, unparalleled 360 degrees. You can read more about his approach, and rider success stories here.
NEW TO NJINGA?
Book a free 15 min coach call and we'll help you figure out if this progamme is right for you.
FREQUENTLY ASKED QUESTIONS
IS THIS PROGRAMME SUITABLE FOR ME?
Our Core and strength Training Programme is suitable for riders of all levels. No matter what level of cyclist you are, a strong core and focusing on building key muscle strength is vital to improve your power on the bike.
Progressive and regressive options for each exercise will be provided giving you the opportunity to reduce the difficulty if you are struggling or allow you to push yourself if you choose.
WHAT EQUIPMENT WILL I NEED?
Having access to the recommended equipment will help you get the best out of this programme. If you don't have or aren't able to get your hands on the recommended equipment, don't worry! There are always alternatives you can use:
To get the most out of this programme we recommend you have:
- A full water bottle during every core session - Preferably not glass, instead plastic or metal.
- Short Resistance bands
- Hand weights or kettle bells (safe homemade weight alternatives such as a water bottle with sand in can work, too)
- An exercise mat or something comfortable to lie on
HOW DOES THE SELF-PACED OPTION WORK?
It's simple: Purchase the on-demand programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 8 weeks.
HOW LONG DO I HAVE ACCESS TO THE PROGRAMME?
This programme has been designed to be completed within 8 weeks. We know life and injuries can sometimes get in the way so we have extended your access to this programme for an additional 10 days. Therefore, 66 days after the date you purchased the programme your access will be removed.
We do this to encourage you to stick with it and to continue to do your weekly training consistently. This will ensure you get the best results and the most out of the programme.
HOW DOES THE MONEY-BACK GUARANTEE WORK?
If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.
"The S&C programme is great for any cyclist looking to improve. The work off the bike is just as important as on the bike. If you don't believe me just do the programme to find out."