Strength Training

Haha! My roommate is a powerlifter and rugby player. In between the ridiculous challenges, unsuccessful attempts at explaining the finer details of each other’s sports, and somewhat spectacular dietary habits, I think we’d make a great sitcom.

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all the males in this family can or have thrown 90+mph fastballs so I’m at a bit of a disadvantage…

anything to produce more red meat! (aka slow twitch or FOG mitochondria machinery)

Must make for interesting family snowball fights in winter.

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something like this LOL

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Has Coach Chad given any recommendations regarding where to fit strength training in the training plans, I am thinking he has and I am not finding it

Two blog posts worth looking at, look at the section Timing Strength Training Within Your Season in this article:

and the FAQ section here:

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thanks, really appreciate it

FWIW I’m masters 55+ and weight lifting 3 days a week leave my legs tired. For that reasons I only do more lifting during the off-season, which for me is the summer months (June-August). During this part of my annual training plan, I can manage one maintenance sweet spot workout and the rest are easy zone 2 / aerobic endurance.

I am 46 and I am finding myself in a similar situation in that when I do lift or do plyo I end up in a position where efforts in the sweet spot and above are really impacted and I can’t always hit numbers. I come from a strength training background but the fact that cycling just relatedly impacts the same muscle groups makes for a difficult balancing act

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I think it makes a lot of sense to take 2-3 months every year to focus on weight lifting. Definitely need to reduce cycling. Just started my off-season and for this initial block established a baseline at 6 hours cycling and 3 hours lifting.

My strength training workouts are relatively short (under 45 mins and sometimes 15-20 mins) but intense and I end up feeling it in the days that follow and it impacts my more intense sessions.

Lifting heavy or explosively creates a lot of fatigue in larger motor units. Take a little more time to let yourself recover and you’ll be alright. Alternatively, change your lifting style to create less fatigue. You don’t have to fuck yourself up to have an effective session!

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This. A book I always recommend is Easy Strength by Dan John and Pavel Tsatsouline. Great resource. Much of the book focuses on teaching athletes how to build and maintain strength without negatively impacting their primary pursuit.

So I just finished Garage Gym Warrior II by Andy Baker. Highly recommended for anyone but especially for older cyclists. I think it is an excellent approach for strength training when you are doing TR plans. I achieved person bests in squats, bench, overhead press and deadlifts, at age 55. You can complete the workouts in under 1 hour even in the later weeks, I fully endorse the tagline “Highly Effective, Low on fatigue”. [GGW2]. It is a bargain at $25. (https://www.andybaker.com/product/garage-gym-warrior-ii/)

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Apologies if this has been covered, I bet it has, but its a long thread and hard to know what search term to use!

Lets say I did a workout. 15x3 dumbbell curls, 10x3 squats, 10x3 pullups, 10x3 deadlifts, 20x3 pushups. 30-45 minute sesh…

If I did the curls at 8am, the squats at 10am, the pullups at 12…and so on and so forth. Would I get the same muscle effect, leaving the calorie burn side out of it. i.e. would I get the same gains as doing it as one workout?

Thanks.

I cant say Ive heard any science on it, but rationalising it - what change are you aiming for? Will the body respond that way to infrequent, short duration, low intensity efforts?

My guess would be no.

Your gains could even be better. For pure strength gains, more rest between sets will allow you to work at a higher intensity/weight, which will lead to greater gains. By breaking up your workout, you’ll likely feel less pressure to cram everything in one time period by using shorter rest periods like 1-2 minutes between each set.

Also, your rep ranges are getting into the muscular endurance range rather than pure strength, so just be sure you’re lifting to maximize what you really want to maximize.

One additional point: you probably don’t need to include curls. The pull-ups you are doing already hit your biceps, and you could switch to chin-ups if you really want to emphasize bicep activation.

There are reasons for direct arm work, but if your primary pursuit is cycling, it’s unlikely that one of those exceptions applies. I know that time is at a premium for all of us, and there’s no need to waste energy on things that offer little or no return.

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Thanks @JoeX @jct @AZSkeptic for the replies.

I just picked the exercises at random, they weren’t important, what I was wondering about was the timing aspect of doing it all in 45-60 mins or spread out throughout the day and how it would effect the GAINZ :muscle:t3: :grin:

There will also be an aspect though where you will be better off doing everything in one session because your body will be warmed up. Versus coming into each exercise completely cold.

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