This 16-week full-home-gym strength program is designed for cyclists looking to improve performance, power, and stability using heavier, traditional strength training equipment. It incorporates barbell, dumbbell, and kettlebell movements with progressive overload, functional patterns, and core integration tailored to cycling demands.
Each exercise includes three levels (A/B/C) so athletes can scale intensity safely and effectively. Low-impact options are included for joint safety, and stability and core work is integrated throughout. The plan is periodized to build foundational strength, increase maximal power, convert strength to cycling-specific power, and maintain gains while reducing fatigue near the end of the block.
Who it’s for:
• Cyclists with a home gym seeking to improve strength and power
• Athletes familiar with barbell and dumbbell training
• Those looking for a structured, periodized 16-week program
• Cyclists wanting safe, progressive programming for older or joint-sensitive athletes
Equipment Needed:
• Squat rack and barbell (or barbell substitute)
• Bench
• Dumbbells (light to heavy)
• Kettlebells (light to heavy)
• Stability ball (optional for core)
• Bodyweight
18+ years coaching cyclists, marathon runners and triathletes. Former competitive road/CX racer helping motivated recreational athletes achieve their power, body composition, and race goals through my 3 E's: Exercise, Education & Entertainment. From Winter Bike League to personalized training plans - building fitness that lasts decades, not just seasons.