Original starter · 8 weeks

Cyclist Off-Season Power

Use the off-season to build maximal leg strength, then convert it into the explosive power you need for sprints and attacks.

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8weeks

3days a week

24sessions

308working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 8.

Measure	Week 1	Week 8	Change
Working sets	34	35	+3%
Total reps	376	262	−30%
Reps per set	11.1	7.5	−32%
Average RPE	6.5	7.5	+17%

Week 1

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 10	RPE 6.5	02:30
Single-Leg Romanian Deadlift · Repetitions per side	3 × 10	RPE 6.5	01:15
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 6.5	01:30
Pallof Press · Repetitions per side	2 × 10	RPE 6	00:45

DAY 2 - WED - HINGE

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 8	RPE 6.5	02:30
Step-Up · Repetitions per side	3 × 8	RPE 6.5	01:15
One-Arm Dumbbell Row · Repetitions per side	3 × 10	RPE 7	01:15
Side Plank · Seconds per side	2 × 25	RPE 6	00:45

DAY 3 - FRI - HIPS AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Hip Thrust	3 × 12	RPE 6.5	01:45
Leg Press · Single leg, repetitions per side	3 × 12	RPE 6.5	01:30
Push-Up	3 × 10	RPE 6.5	01:00
Lat Pulldown	3 × 12	RPE 6.5	01:15

Week 2

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	RPE 7	02:30
Single-Leg Romanian Deadlift · Repetitions per side	3 × 10	RPE 7	01:15
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7	01:30
Pallof Press · Repetitions per side	3 × 10	RPE 6.5	00:45

DAY 2 - WED - HINGE

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 8	RPE 7	02:30
Step-Up · Repetitions per side	3 × 8	RPE 7	01:15
One-Arm Dumbbell Row · Repetitions per side	3 × 10	RPE 7.5	01:15
Side Plank · Seconds per side	3 × 25	RPE 6.5	00:45

DAY 3 - FRI - HIPS AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Hip Thrust	3 × 10	RPE 7	01:45
Leg Press · Single leg, repetitions per side	3 × 10	RPE 7	01:30
Push-Up	3 × 12	RPE 7	01:00
Lat Pulldown	3 × 10	RPE 7	01:15

Week 3

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 5	RPE 7.5	02:30
Single-Leg Romanian Deadlift · Repetitions per side	3 × 8	RPE 7.5	01:15
Bulgarian Split Squat · Repetitions per side	3 × 8	RPE 7.5	01:30
Pallof Press · Repetitions per side	3 × 12	RPE 7	00:45

DAY 2 - WED - HINGE

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	RPE 7.5	02:30
Step-Up · Repetitions per side	3 × 6	RPE 7.5	01:15
One-Arm Dumbbell Row · Repetitions per side	3 × 8	RPE 7.5	01:15
Side Plank · Seconds per side	3 × 30	RPE 7	00:45

DAY 3 - FRI - HIPS AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Hip Thrust	4 × 8	RPE 7.5	01:45
Leg Press · Single leg, repetitions per side	3 × 8	RPE 7.5	01:30
Push-Up	3 × 12	RPE 7	01:00
Lat Pulldown	3 × 10	RPE 7.5	01:15

Week 4

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 4	RPE 8	02:30
Single-Leg Romanian Deadlift · Repetitions per side	3 × 6	RPE 8	01:15
Bulgarian Split Squat · Repetitions per side	3 × 6	RPE 8	01:30
Pallof Press · Repetitions per side	3 × 12	RPE 7	00:45

DAY 2 - WED - HINGE

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 4	RPE 8	02:30
Step-Up · Repetitions per side	3 × 6	RPE 8	01:15
One-Arm Dumbbell Row · Repetitions per side	3 × 8	RPE 8	01:15
Side Plank · Seconds per side	3 × 30	RPE 7	00:45

DAY 3 - FRI - HIPS AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Hip Thrust	4 × 6	RPE 8	01:45
Leg Press · Single leg, repetitions per side	3 × 8	RPE 8	01:30
Push-Up	3 × 15	RPE 7.5	01:00
Lat Pulldown	3 × 8	RPE 8	01:15

Week 5

DAY 1 - MON - SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	RPE 8.5	02:30
Single-Leg Romanian Deadlift · Repetitions per side	3 × 6	RPE 8	01:15
Bulgarian Split Squat · Repetitions per side	3 × 6	RPE 8.5	01:30
Pallof Press · Repetitions per side	3 × 12	RPE 7.5	00:45

DAY 2 - WED - HINGE

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	RPE 8.5	02:30
Step-Up · Repetitions per side	3 × 5	RPE 8	01:15
One-Arm Dumbbell Row · Repetitions per side	3 × 8	RPE 8	01:15
Side Plank · Seconds per side	3 × 35	RPE 7.5	00:45

DAY 3 - FRI - HIPS AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Hip Thrust	4 × 5	RPE 8.5	01:45
Leg Press · Single leg, repetitions per side	3 × 6	RPE 8	01:30
Push-Up	3 × 15	RPE 7.5	01:00
Lat Pulldown	3 × 8	RPE 8	01:15

Week 6

DAY 1 - MON - SQUAT AND JUMP

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Fast lifting	4 × 3	75%	02:30
Box Jump · Step down	4 × 4	RPE 7	01:30
Bulgarian Split Squat · Repetitions per side	3 × 5	RPE 8	01:30
Pallof Press · Repetitions per side	3 × 12	RPE 7	00:45

DAY 2 - WED - PULL AND SWING

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift · Fast lifting	4 × 3	75%	02:30
Kettlebell Swing	4 × 10	RPE 7	01:00
One-Arm Dumbbell Row · Repetitions per side	3 × 8	RPE 8	01:15
Side Plank · Seconds per side	3 × 35	RPE 7.5	00:45

DAY 3 - FRI - UNILATERAL POWER

Exercise	Sets × reps	Effort / load	Rest
Step-Up · Explosive, repetitions per side	3 × 5	RPE 7.5	01:30
Lateral Bound · Stick the landing, repetitions per side	3 × 5	RPE 7	01:15
Hip Thrust	3 × 5	RPE 8	01:45
Lat Pulldown	3 × 8	RPE 7.5	01:15

Week 7

DAY 1 - MON - SQUAT AND JUMP

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Fast lifting	4 × 3	77.5%	02:30
Box Jump · Step down	5 × 4	RPE 7	01:30
Bulgarian Split Squat · Repetitions per side	3 × 5	RPE 8	01:30
Pallof Press · Repetitions per side	3 × 12	RPE 7.5	00:45

DAY 2 - WED - PULL AND SWING

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift · Fast lifting	4 × 3	77.5%	02:30
Kettlebell Swing	5 × 10	RPE 7.5	01:00
One-Arm Dumbbell Row · Repetitions per side	3 × 8	RPE 8	01:15
Side Plank · Seconds per side	3 × 40	RPE 7.5	00:45

DAY 3 - FRI - UNILATERAL POWER

Exercise	Sets × reps	Effort / load	Rest
Step-Up · Explosive, repetitions per side	4 × 5	RPE 7.5	01:30
Lateral Bound · Stick the landing, repetitions per side	4 × 5	RPE 7	01:15
Hip Thrust	3 × 5	RPE 8.5	01:45
Lat Pulldown	3 × 8	RPE 8	01:15

Week 8

DAY 1 - MON - SQUAT AND JUMP

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Fast lifting	3 × 3	80%	02:30
Box Jump · Step down	5 × 3	RPE 7.5	01:30
Bulgarian Split Squat · Repetitions per side	2 × 5	RPE 8	01:30
Pallof Press · Repetitions per side	2 × 12	RPE 7	00:45

DAY 2 - WED - PULL AND SWING

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift · Fast lifting	3 × 3	80%	02:30
Kettlebell Swing	4 × 10	RPE 7.5	01:00
One-Arm Dumbbell Row · Repetitions per side	2 × 8	RPE 7.5	01:15
Side Plank · Seconds per side	2 × 40	RPE 7	00:45

DAY 3 - FRI - UNILATERAL POWER

Exercise	Sets × reps	Effort / load	Rest
Step-Up · Explosive, repetitions per side	3 × 5	RPE 7.5	01:30
Lateral Bound · Stick the landing, repetitions per side	4 × 4	RPE 7.5	01:15
Hip Thrust	3 × 4	RPE 8.5	01:45
Lat Pulldown	2 × 8	RPE 7.5	01:15