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.
Last year I did a bit of weights work over the winter and found myself really lacking once I hit the track come racing season.
This year I have a different approach. I have kept up with riding at least twice a week this winter and hitting the weights twice a week. I am not aiming at being very competitve this season. I am working on building a strength base from which I will then aim at tuning the muscles to work better while on the bike. This race season I will be experimenting with training and racing and only doing 1 weights session through the race season, and possibly not even weights at all. I get beaten by guys who haven't even picked up a weight bar, but their body is tuned to work well on the bike, and they have been racing a lot longer than I have and so they have the race smarts as well. This year I hope to mix it with them at speed at least and really start learning HOW to race.
Doing weights to complement competition is something I know a bit about from my rowing days. The key then was to replicate in the gym what we'd experience in competition.
From my observations and a conversation with a man called Chris Hoy (met him through a mutual friend from the UK), there are 2 things you need for successful sprinting. The first is the strength to get up to speed in the first place, the second is the speed (and strength) to spin ridiculously fast to generate ridiculous speed.
My natural inclination (laugh at me if I'm wrong but hear me out) would be to focus on high weights, low reps on the muscles you use to accelerate. This is a full body workout, and core and upper body weights isn't something I see in your plan. Then I'd focus on medium weights, medium repetitions done as fast as possible and focusing on your spinning muscles (legs and lower back).
I'd include some upper body and core stability work in your sessions, especially at first. I'd also mix it up with the weight/ reps over time... One thing for sure; doing the same weights for 8 months is a great way of boring yourself out of motivation to race.