PRO CYCLISTS’ STRENGTH PROGRAM

This gym plan is built for cyclists who want more power, stability, coordination, and durability, without adding unnecessary muscle mass. The structure uses principles applied with WorldTour riders. Each session develops strength that transfers to real cycling performance.

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WHY CYCLISTS NEED STRENGTH

Most cyclists lose power because of weak hips, poor posterior chain strength, limited core control, and inefficient movement. This plan fixes these gaps with a clear weekly routine that supports climbing, sprinting, cornering, and repeated high-intensity efforts.

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WHO THIS PLAN IS FOR

• Road cyclists, gravel riders, XC MTB
• Athletes who want a pro level strength routine
• Riders aiming for higher power and better consistency
• Anyone who need injury prevention and stability

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WHAT THIS PLAN IMPROVES

• Stronger pedal force & power
• Better hip and ankle stability
• More efficient movement
• Higher sprint power
• Better fatigue resistance
• Lower injury risk

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PLAN STRUCTURE

You follow two structured sessions each week.

• Max strength work like deadlifts, squats and presses
• Explosive power work
• Cyclist focused core training
• Posterior chain development
• Mobility and tissue preparation

Sessions progress each week so you build strength without slowing your cycling form.

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WHY THIS PLAN WORKS

The structure follows pro level methodology. Low reps. Long rest. Controlled tempo. Clear technique. You build neural efficiency, motor control, and power production. You avoid bodybuilding mass that slows cyclists down.

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WHAT YOU GET

• Fully structured gym workouts inside TrainingPeaks
• Clear sets, reps, intensity, and cues
• Correct exercise order for best adaptation
• Video supported exercise selection
• Strength and power progression
• Works with any cycling training plan
• Lifetime access

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TIME & EQUIPMENT

• Two sessions per week, sixty minutes
• Barbell, dumbbells, cable machine or bands
• Optional: trap bar, leg press, or plyo box

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ABOUT THE COACH

Toms Flaksis — performance coach with 15+ years; coach to WorldTour riders, Olympians, and a Guinness World Record holder.

toms.flaksis@gmail.com