Why this plan?

Most strength plans for cyclists are either:

Too generic (cookie-cutter gym routines with no real cycling context).

Too heavy, too soon (jumping into max lifting without movement prep).

Too light (endless core and bodyweight work that doesn’t translate to power on the bike).

This plan is different. It’s designed by a ex pro cyclist, for cyclists, with the goal of improving power, posture, and performance on the bike. Without wasting time in the gym.

This 10-week strength training plan is designed specifically to build power, stability, and injury resilience without wasting hours in the gym.

Whether you’re a beginner stepping into the gym for the first time or an experienced rider who’s never followed a structured lifting block, this plan will guide you from the fundamentals through to measurable strength gains.

The plan includes:

Introductory phase (Weeks 1–2): Learn proper form with light bar work and bodyweight patterns.

Test weeks (Week 3 & 10): Establish and track your max efforts (Trap Bar Deadlift, Squat, Bench Press, Pull-Ups, Core).

6-week progressive block (Weeks 4–9): Three structured gym sessions per week (Lower, Upper, Full Body/Power) with clear tempos, cues, and RPE targets.

Who it’s for: Road, gravel, Triathletes, and MTB riders looking to improve sprint power, climbing strength, posture in the saddle, and resilience against overuse injuries.

No prior strength training experience required.

What you’ll need: Access to a gym with a trap bar, barbell, dumbbells, bench, TRX/pull-up bar, and landmine setup.

Support & communication: This is a standalone plan, not one-on-one coaching. All instructions are detailed with tempos, cues, and notes so you know exactly how to execute each session.

Designed by Christoff van Heerden, Ex-Pro Cyclist & 2010 South African National Road Champion.