Studies and collective coaching experience have shown that the following workout order is superior when trying to achieve explosive power.

The model consists of least three phases:
1. Hypertrophy,
2. Building maximum strength, and
3. Conversion to explosive power.

In order to be more explosive, you must increase your rate of force development. That is basically a measurement of how quickly you can develop force. But wait, in order to develop a lot of force quickly, you first have to develop a lot of force (build your strength!). So if you want to get faster on the bike and build your FTP, you need to be stronger and be able to deliver that strength through your pedals.

And it doesn’t stop there. In order to develop a lot of force, you must have some muscle, and that’s why this 12-week offseason program will start with a hypertrophy phase. Now, don't panic - you will NOT bulk up, you'll likely become MORE LEAN and MORE DEFINED and I can assure you, this will make you faster and will not slow you down.

This plan covers 12 weeks in 3 blocks.
There are 4 sessions per week (2 upper body and 2 lower body), but you can comfortably combine them in to 2 sessions per week - notes on this are within the plan
The third block sees just 3 sessions a week (all Full Body).

All exercises are gym based - however you can complete them in a small home gym if you have one.

By starting this plan you are confirming that you are medically fit, have no injuries or illnesses that would prevent you from performing the workouts safely.

You must exercise your own common sense and stop any exercise that causes you worry or discomfort.