Need Power

FODCADEMON

What are some of the best in-home exercises to improve my overall leg power and acceleration?

mrmonkfinger

lunges, one leg squats, pistols, box jumps, sprints, interval training

LightningTony

You cant beat turbo trainers!
One of the most important findings of researchers is just how important specificity of training is; meaning if you want to accelerate faster on a bike the best way to train is on a bike. I do sometimes up to 2 hours on my turbo, and include up to six power sessions of anything from 10 second sprints to a kilo flat out, or 3 minutes hard as I can. Sometimes I just spin as fast as I canm in easier gears, sometimes I gear up well above my comfort zone and just go for it. All hurt! And all work on different components of fitness. My seated accelleration has improved a lot , which is evidenced on the road when I am out with my mates.
Good luck

Trev Magill

1). One legged heel raises:- stand with your toe's on a step and your heel over the edge then raise and lower to full extention with 3 sets, alternating on each leg. (calves).
2). Sissy squats:- Stand next to a door for suport, legs sholder width apart, keep body streight then lower & raise by bending at the knee & keeping your body streight at all times. (Quads). DON'T do it if you have bad knees.