Weightlifting

Here is Mark Allen's weight training program.  It outlines a 45 minute two day a week program with 12 key lifts and the following phases:

Prep Phase: 2-4 weeks

Build Phase: 4-12 weeks (ended 9-12 weeks before first "A" race)

Power Phase: 3-6 weeks

Chisel Phase: 3 weeks (ends 3 weeks before you first "A" race)

There are instructions on the number of reps, the order of lifts, how fast to lift and hold, breathing during lifts, etc.  There are tips on how to know what weight you need but you will have to experiment to get that right as you start ever phase.