💪 Functional Strength for Cyclists: 9-Week FTP Builder
This 9-week strength training plan is designed for serious cyclists who want to boost FTP, enhance pedal efficiency, and build a more powerful, injury-resistant body — all without compromising time on the bike.
You’ll train every other day (3–4 sessions per week), combining cycling-specific strength, core stability, and mobility. Each session is programmed for maximum performance carryover using proven functional exercises and clean structure.
🔧 What You Need:
Basic gym access (barbell, dumbbells, kettlebells, bands)
Familiarity with standard strength training movements
Commitment to quality and consistency
🎯 What You’ll Gain:
Improved FTP and sustained power
Stronger, more efficient pedal stroke
Greater durability and injury resistance
Whether you’re building a base or peaking for a race, this plan helps you train smarter and ride stronger.
CREATED BY: COACH ABDELRAHMAN YASSER FARAG
Former World Champion, Ironman 70.3 podium finisher, and endurance coach with a Bachelor's Degree in Sports Science and ongoing Master's studies. Certified TrainingPeaks Level 1 & 2 Coach and UCI Level 1 & 2 Cycling Coach. I combine elite racing experience with evidence-based coaching to help athletes of all levels improve performance, achieve their goals, and unlock their full potential through personalized training and long-term athlete development.