Originally Posted by Doge

I did (me, not kid) the Super Slow/20 min workout whatever it is called now thing when I was also riding a lot.
One of the reasons the inventor gives for going so slow is it is almost impossible to injure yourself. It cost too much money and hurt too much, but it made the burn on the bike feel like nothing. I don't know if it made my 1 hour FTP better, we didn't talk like that then. But my tandem partner and I got a couple 1st bikes in some Baja fondos, which were essentially 2 hour TTs.

Seeing the heavy lifting lower reps my son was doing I questioned trainer about why not do something junior could go faster that simulated a sprint, like what my daughter did below for jumping. His answer was doing heavy weights you were going as fast as you could. That the max push/explosion - even if the weight moves slowly, is what builds the snap for cycling, and jumping was different.

Maybe OT, but on topic of purpose based lifting. A few years earlier getting my soccer daughter recruited was a goal. She was 5'6 (where recruiters like 5'9"+) so needed some leaping help. I wanted her to have an eye brow raising number to tell coaches - and I had video to back up her play. This video was when she just started using the machine, later she was using more weight - and looked better. This was the only use of weights or gym workout for her. It was difficult dealing with trainers and academics. They always had a program. My response was very direct - touch the highest tab on that leaping measuring pole thing. She used just this for a weights/machine* The ROM was tuned to what we wanted for jumping higher. Once in college they put all the kids on a formal weight program. Everything got slower, less explosive.
https://youtu.be/3LkbOT0KUwU

*There was other stuff, just not weights or machine.