This seems more like strength training goals than a strength training plan.
It does take a while to figure out how to successfully incorporate training on the bike with training on the gym and I don’t see any direct “FTP” improvements, but the on the bike resilience and comfort gains are definitely real. My body isn’t a wreck after huge rides or really rough trails and I can power over really steep trails that I had no hope of before. I am “weaker” than my previous FTP peak by about 10 watts because of different time commitments and different winter scheduling, but I can actually hold the power off the trainer for longer distances. I was definitely below Chad’s Level 1 when I started and now am just above Level 2 in most areas. I haven’t really been periodizing my weight training, just trying to figure out a way to lift, make gains and still be able to hit 2 interval sessions, 2 long rides, 1 whatever ride and 1 recovery ride a week. We do a traditional squat, deadlift, push, pull, rotate and core type deal once a week him and once a week on my own. I started strength training last year in late October with a personal trainer.
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