No Wikibattles about whether strength training benefits cycling or not. Just share what works for you.
Did this for a few years, then went bike only for 08-12. Back on it this year because it seems to help my big weakness (neuromuscular power and anaerobic capacity)
Takes a month to build up to. Then 6-8 weeks of:
Warm up: 2 sets of 5-5-5s (take 10lb medicine ball. do 5 slow squats. do 5 squats fast down, slow up. do 5 jump squats raising the ball over your head as you jump)
Squats: 3 sets 4-6 reps to failure, followed immediately by 10 jumping split squats. 3-4 min rest between sets
Dead lifts. 3 sets 4-6 reps to failure, followed immediately by 10 jump squats with the 10lb ball. hold the ball at you chest in the ready position, throw it as high as you can when you jump, catch it when you land, return to ready position and jump again as quickly as possible.
2 sets of 10 tuck jumps
5 sets hamstring curls, 4-6 reps to failure
2 sets of abdominal pikes
2 sets of supermans on a balance ball
2 sets of some stupid thing on the balance ball where I do a sit up while bringing one leg up off the floor with my knee bent.
what's yer joint?