Originally Posted by sjmartin
I want to weight train specifically for sprinting only. I do not care for endurance, I do not care for points races. I want to make it over that 200m line faster than anyone else. That's it.
Here are the workouts that i've been doing thus far. I'd like to incorporate anything else I may be missing for variety.
Seated and Standing Calf Raises
*All of the above with single leg variants
What else can I add or modify to help with sprinting?
Squats - Yes
Front Squats - Same muscles as squat with less stress on the lower back. Choose Front or Back Squat, not both.
Leg Press - Squat covers this...or do leg press and no Squat.
Box Jumps - Yes
Lunges - Maybe, but only as a warmup.
Leg Extension - No (see Squat)
Leg Curls - No (see Squat)
Seated and Standing Calf Raises - No (see Squat). Calves are simply stabilizers. You could literally fuse your ankle and actually become a better cyclist.
*All of the above with single leg variants - (It depends)
Deadlifts - Yes!
Cleans - Yes!
If you don't have a prescribed program, I HIGHLY suggest that you read this book. Actually, a multiple track sprinting Elite National Champion and Masters World Champion (Steven Hill) contributed to this book and coaches based on it: http://www.amazon.com/Starting-Stren.../dp/0982522738
It answers a lot of questions and greatly simplifies things.
Remember, you can be crazy strong from the gym, but you still have to turn the pedals. You are a cyclist first. This is why some guys can spend 3+ days/week in the gym and still get beat in sprints and short time trials on the bike.
Originally Posted by gtrob
Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.