Weight lifting for cycling at HOME training plan. Cycling Specific Resistance Training described here. Four 3 week Phases with accompanying neuromuscular sprint work to accentuate the gym work to make the weightlifting cycling specific. 12 weeks total

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

Weight lifting for cycling ‘works’ and we’ve been coaching cyclists with cycling specific resistance training plans like this for 18 years. This at home program is modified from our tried ‘n true 10 week weight lifting plans so you can stay safe at home this winter.

3 Weeks Adaptation

3 Weeks Hypertrophy

3 Weeks Strength

3 Weeks Power

This plan is perfect for the cyclist to begin in the Fall or early Winter (October/November/December/January/February) to prepare for the Spring/Summer season. Or for the Cyclocross Athlete to begin January – March.

Questions about this training plan? See our FAQ below or visit our Forum

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.