This plan is designed for cyclists who are looking for specific strength & conditioning to complement their winter on bike plan. Athlete will require a gym environment to complete the plan and should plan to attend the gym twice per week for circa one hour each time. The programme is 12 weeks in length and begins with baseline testing so as quantitative progress can be demonstrated. Once 3 Rep Max tests are completed in week 1, plan can be updated. Week 6 is a deload week followed by another 3 Rep Max test and update. Designed in a modular format to include: 1. Dynamic warm up 2. Plyometrics 3. Strength 4. Core. Whilst no prior experience is required for the plyometric and core parts of the plan, athlete will require some proficiency with key compound lifts. Alternative exercises are provided in case equipment is busy or not available.