FasCats on the 10 week weight lifting plan - don’t goto the gym. Here is your @ home substitution for the Power Phase. You’ll need to skip the strength and hypertrophy phases until the quarantines are OVER:
Turn the jump squat (or squat for strength and hypertrophy phases] into one with barbells (5-10 lbs or water filled milk jugs) and add the split squat jump:
4 sets :: 10 reps per set , fast , Fast, FAST!
xnay the leg press and leg curl. This allows more time to get in 30 minutes of zone 2 riding before/after [if you have time]
#1 at home squat jump (body weight or barbells or milk jugs)
#2 at home split squat jump - see the youTube video above
#3 Footwork drills: Short quick steps. Not running strides. Watch this video with ladder steps