Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.
When using this strength program:
Ӣ Warm up before lifting
Ӣ Never train to failure
Ӣ Use as heavy weights as possible (still no failure training)
Ӣ Be explosive in the concentric phase
Ӣ Rest periods of at least 2 minutes between sets
Week 1 & 2 (Mondays and Thursdays)
Squat: 3×12 (technique)
Leg press: 2×12
Leg curl: 2×12
Bench press: 2×12
Chinups: 2×8
Dead lift: 3×5 (technique)
Week 3 & 4 (Mondays and Thursdays)
Squat: 4×8
Leg press: 2×8
Leg curl: 2×8
Bench press: 2×8
Chinups: 2×5
Dead lift: 4×4
Week 5 & 6 (Mondays and Thursdays)
Squat: 4×6
Leg press: 2×6
Leg curl: 2×6
Bench press: 2×6
Chinups: 3×3
Dead lift: 5×3
Week 7 & 8 (Mondays and Thursdays)
Squat: 5×5
Leg press: 3×5
Leg curl: 3×6
Bench press: 3×5
Chinups: 3×3
Dead lift: 5×3
Week 9 & 10 (Mondays and Thursdays)
Squat: 2×5 + 5×3
Leg press: 3×5
Leg curl: 3×5
Bench press: 3×3
Chinups: 3×3
Dead lift: 5×3
Week 11 & 12 (Mondays and Thursdays)
Squat: 8×3
Leg press: 3×5
Leg curl: 3×5
Bench press: 3×3
Chinups: 3×3
Dead lift: 5×3