LIVE CORE & STRENGTH 
TRAINING PROGRAMME

A Core & Strength builder programme designed to make you a stronger more efficient cyclist. Focused on building your core for stability and strengthening key cycling muscles to increase your power and stamina on the bike.



DOES ANY OF THIS SOUND FAMILIAR?

You’ve lost focus with your training and struggling to stick to a routine?
- You know you have a weak core but have never addressed it?      
- You want to improve your power output on the bike but not sure what else you should be doing?
- You don’t include any off bike strength and conditioning in your training?
- Do you struggle with neck, shoulders or lower back pain?
- Are you looking for more structure and progression to add to your current strength training?
- You’ve reached a plateau and not getting faster on the bike?
- Does your body start feeling tired and overworked early into a ride?
- Do you lack good bike control and find it hard to maintain good form on the bike?
- Do you often suffer with injuries?

KEY 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 3 x 30mins on Monday, Wednesday & Friday AM.

Premium: 3 hours 3 x 30mins on Monday, Wednesday & Friday plus 2 x 45mins Live Deep Stretch Sessions Tuesday 19h15 & Friday 17h45

START 
DATE & TIME

Starting: 7th April 2021
 @ 07h15 GMT (or do session via replay in your own time from 10h00 GMT)





PROGRAMME LENGTH

2 Options: 
4 week option
Or for maximum benefit, join us for the full 8 weeks




NOT SURE THIS IS RIGHT FOR YOU? We will be running FREE taster sessions on the 24th, 29th and 31st March. 

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

As part of our live  Core and Strength Training Programme, you'll get access to our exclusive online training platform, where If you miss a live session, you will be able to watch the recording later that day. Plus access to our online community of cyclists from around the globe for extra support and encouragement. 
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 right.

REGULAR TRAINING SESSIONS

Structured live training sessions (Monday, Wednesday, Friday) with access to recorded videos if you miss the live session. Providing you with a weekly structure and focus and helping 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

To track your progress at the beginning and end of the programme.


ACCESS TO PRIVATE COMMUNITY

Get support and motivation from other cyclists doing the programme in our private Facebook group.

DEEP STRETCHING

Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.

" I'm fairly fit but the Core program really did deliver significant improvements across the board and has already helped in making me feel stronger on my bike rides. It also makes a huge difference having someone like Togo lead the sessions vs. just exercising by yourself."

Otso Huovinen 

TOP 8 REASONS WHY CYCLISTS LOVE THIS PROGRAMME

1. Suitable for all levels of riders looking to improve their cycling strength and performance

2. Designed and led by an experienced British Cycling Coach

3. Will improve your ability to produce and maintain power, along with better stability and bike handling skills

4. Will help reduce pain and discomfort on the bike by strengthening key support muscles

5. Easy to follow and progress with guaranteed results or your money back

6. Combination of demonstrations, written communication and videos to check progress and improve learning 
 
7. Helps you establish a beneficial weekly routine with sessions that become hard to skip

8. Get support from a community of like-minded riders 

"The progamme provides focus and is easy to incorporate into my schedule each morning - excellent 30 minute workouts - I have never achieved so much in 30 minutes each day! The technique videos are also incredibly helpful - sharp, short and informative. Looking forward to more ."

Monie Lindsey

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.

PRICING

Not sure this is for you? We will be running FREE taster sessions on the 24th, 29th and 31st March.  Sign up here.

STANDARD ACCESS
(LIVE AND RECORDED)

£39 for 4 weeks
or 
£74 for 8 weeks


- 3 x 30mins on Monday, Wednesday & Friday @ 07h15

By signing up to our programme below you will be agreeing to our Terms and Conditions

PREMIUM ACCESS
(LIVE AND RECORDED)

£69 for 4 weeks
or 
£99 for 8 weeks

- 3 x 30mins on Monday, Wednesday & Friday @ 07h15
 
- 45mins Live Deep Stretch Tuesday 19h15 & Friday 17h45 (normally £9 a session) 

By signing up to our programme below you will be agreeing to our Terms and Conditions

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

Our live 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. 

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. 

- 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

The group option will allow you to  train and learn with other people at the same time. The programme will start on a specific date and include live class options so you can all train together online.

We do understand that life can get in the way and you may not be able to attend every live session. Therefore there will also be a recorded version of each session for you to catch up later on in the day at your convenience.

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.

GOT A QUESTION?