Adding Strength and Not Size for Sports
If you want to get stronger and stay the same weight and not increase muscle mass many people struggle. People that may want to do this could be tennis, soccer, basketball players and even gymnasts. These guys want maximal relative strength meaning they want to ba as strong and as light as possible.
One way to accomplish this is to use heavy weights with low reps – a type of program that a weightlifter would use. Many cyclists weight training program emphasize lifts such as power cleans and step-ups, which have a minimal eccentric component.
The eccentric component in cycling is minimal, this type of workout improves sport performance without a significant gain in body weight.
So if your looking to improve speed on the bike, performance on the pitch think about a more specialist training program for your goals.