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• Exercises: Depth jumps and variations.

• Description: Stand on a platform and drop (don't jump) from a fixed height (typically between 1 and 2.5 feet). Land at a depth close to that of an important sport action and immediately jump as high as possible.

• Frequency: In four-week blocks, 2-3 times a year. Perform 40-70 ground contacts* per week.

• Other considerations: High-intensity plyometrics can be stressful on the joints, tendons and ligaments -- they easily lend themselves to over-training. Try to avoid high-intensity plyometrics during a season, especially if your sport already involves a lot of jumping (e.g., volleyball, basketball). The National Strength and Conditioning Association recommends that you be able to squat at least 1.5 times your body weight before attempting high-intensity plyometrics. (Your heels should not touch the ground during the landing phase of your plyometric drill -- if they do, the drop height is too high for your current strength level [Laputin and Oleshko 1982].)

• Exercises: Various jumping, bounding and hopping movements.

• Description: There are hundreds of low-intensity plyometric exercises that can be performed. Examples include: box jumps, alternate-leg bounding, hops (for maximum height), hops (for maximum horizontal distance) and side-to-side hops. Minimize your ground contact time with all exercises.

• Frequency: As desired, but always keep a one-to-one ratio of work-to-rest (i.e., if you perform low-intensity plyometrics for one month, be sure to take the following month off). Perform up to 100 ground contacts per week.

• Other considerations: It's a good idea to maintain an equal balance of vertical (jumps and hops for height), front-to-back (long jump or single-leg bounding) and lateral (side-to-side hops) movements. You should also spread your total weekly ground contacts over three or four days.

• Mike Boyle, MA, ATC. Plyometric Training. pp. 16-18

• Christian Thibaudeau. 2007: High-Threshold Muscle Building. pp. 41-45

Making any large lifestyle change is challenging and a counterproductive environment will only make the transition more difficult. It's important to be around people that embody the change you want to make. Expand your social circle if you don't have a positive environment within your immediate group of friends; get involved in the community of health and fitness.
 

• About 14% of the energy required in a typical cycling race comes from anaerobic metabolism, and weight training is a great way to improve the performance of those energy systems (especially important for sprinting and climbing).

• Explosive leg exercises can improve leg power, acceleration speed and sprint performance.

• Include methods that maximize leg-strength increases with minimal muscle gain.

• Use sets that last 60-90 seconds with minimal rest periods to make the legs efficient at dealing with lactic acid. This will allow more work to be done at a higher intensity.

• Increase core stability to minimize risk of lower-extremity injuries and maximize cycling efficiency.

• Benjamin Fernandez-Garcia et al. 2000: Intensity of Exercise During Road Race Pro-Cycling Competition. Medicine and Science in Sports and Exercise; Vol. 32

• Carl D. Paton et al. 2005: Combing Explosive and High-Resistance Training Improves Performance in Competitive Cyclists. Journal of Strength and Conditioning Research; Vol. 19

• John P. Abt et al. 2007: Relationships Between Cycling Mechanics and Core Stability. Journal of Strength and Conditioning Research; Vol. 21

• Massimo Testa, MD. 1999: Training Techniques for Cyclists; pp 49

• James Marshall, 2008: Strength Training for Cycling at All Levels. Peak Performance Newsletter

• 1-10 repetitions: You are fast twitch dominant and should perform high load and high acceleration exercises. (The closer you are to one repetition, the more fast twitch dominant you are.) Focus your training on loads that challenge you for 2-6 repetitions.

• 11-13 repetitions: You have a balanced fiber ratio and should perform a combination of high acceleration and slower tempo training using moderate loads. Focus your training on loads that challenge you for 6-12 repetitions.

• 14+ repetitions: You are slow twitch dominant and should perform longer duration sets with lighter loads. (The more repetitions you perform, the more slow twitch dominant you are.) Focus your training on loads that challenge you for 10-15 repetitions.

• Squats: For testing your quads and glutes

• Leg Curl: For testing your hamstrings

• Flat Dumbbell Bench Press: For testing your chest and triceps

• Seated Dumbbell Shoulder Press: For testing your shoulders and triceps

• Cable Rows: For testing your back and biceps

• Machine Calf Raise: For testing your calves.