Lifts

The Australians sprinters are doing 3 sessions a week for most of the year. They train strength, power, then speed. Sessions are generally 3-4 sets of 3 max lower body lifts. In the stength phase they do 2 strenght and 1 power. 2 power and 1 stregth during the power phase. They do train the upper body but I have excluded that for now. I might in include it later.

One bilateral lift is done for core strength; squat, deadlift, or romanian deadlift. The limiter is lower back as you would expect.
The rest of the lifts are unilateral with the single leg press being the bread and butter. Matching the joint angles of cycling is key but how to do that without video is a mystery. They use the single leg press for power by trying to throw the sled. Single leg squats and deadlifts are the other unilateral lifts. During the speed phase, they do lots of single-leg plyos.

Preperation (8-10 weeks)
  This is the same schedule that will be used in the strength phase but we'll use lighter weights. The intention is to prepare the tendonds, joints, and stabilizing muscles for larger loads.

   3 Sessions (s w fr)

   Squat 5*6reps

   Single Leg Press 5*6reps

   Single Leg Squat 5*6reps

   ----------------------------

   15 sets @ set every 6 minutes == 1.5 hours

Strength
   3 Sessions (s w fr)
   Squat 5*6reps
   Single Leg Press 5*6reps
   Single Leg Squat 5*6reps
   ----------------------------
   15 sets @ set every 6 minutes == 1.5 hours

Power

Speed



Deadlift description and pointers.