Yes, I’ve read the article a couple of times, so am aware. Just found it humbling that I’m so weak (even by cyclist levels)!
Today was mainly a lesson in finding out what I can do, but I did start at the target prescriptions, and just lowered it til I could do each of the lifts. So I’ve noted what I managed and will go from there.
Would really like to know if people are managing to do squats without a rack - I could only do 26kg as I can’t safely get anymore over my head, but don’t think 26kg is going to get me far as it was really easy to squat that weight.
Goblet squats, try that. This year I progressed from body weight squats to now moving to maintenance with a 20kg kettlebell doing goblet squats.
More info:
Yes include the weight of the bar. I thought 20kg / 45lbs was the standard weight of a bar you can safely load. I realize high loading isn’t an issue for you right now.
My bar came with the weights as a set. Apparently max weight that can be added to the bar is 75kg - it came with 70kg, which is plenty enough for me. I got it here
Assume it’s safe given people’s propensity to sue these days, although the price was a lot lower than anything else I could find. They’re basic, but do the job…
I wouldn’t try to do squats with any amount of weight without a rack. Just my opinion, and I say that for safety reasons.
Bodyweight squats, including single-leg squats would be an alternative, as would getting a decent set of resistance bands or dumbbells to get you started.
Also, you didn’t ask about this, but just be comfortable with lifting a low weight at first. Starting low and taking it slow will pay off way more in the long run. I’ve done it the other way and struggled with lingering injuries for over a year.
Thanks, yes I’ve done some single leg squats just under my bodyweight. I definitely can’t fit a rack in the garage, so I’ll probably just look to do some goblet squats like @bbarrera suggested, while holding a 10kg plate or some such. Thanks for the solid advice - I definitely don’t want to end up injured!
^ this. @4ibanez I’m sure you already know this, when getting started it is more important to work on form than load the exercise. That link I provided above shows progressions for all the movement patterns. Focus on form, get that right, and then later you can work on max force production. Get a coach if you can. Some coaches will work over video chat. Be safe.
Nothing wrong with not wanting a rack and/or not wanting to squat heavy but if its really just space you think is holding you back I bet you can make something work. I have seen lots of people with something like these in a tiny apartment, they hang blinds in front of it and it disappears when its folded up.
This is the sort of thing I should’ve read before today’s session to be honest. There’s probably a whole load of info here, but I haven’t had a chance to read the thread yet… will probably get through it on tomorrow’s trainer ride.
That’s probably <20kg bar, just something to bear in mind when you’re calculating the weights you’re lifting. Squats are hard at home, if you can buy a couple of heavy dumbells or kettlebells then goblet squats are a good option.
I just bought ‘New Functional Training For Sports’ by Boyle and am working through that. Recommended.
I like this. I am doing 10 weeks weights for first time ever as my off season. My plan has me progressively going from no/minimal weight up to heavier weights slowly over 3 weeks while mastering technique.
This is in keeping with the article in many ways. However week 3 onwards gets tough with hypertrophy phase which will be hugely challenging.
Endurance+Strength session looks like a good idea. I did only 1 hour of low intensity and then lifted. Didn’t feel weak so i was wondering what is too long endurance session before lifting? As long as it feels easy and does not empty your legs is fine…?
For quad work, I use all single-leg exercises, typically bulgarian split squats and lunges. MUCH easier on your low-back, and really a better exercise for functional sport-specific strength, especially as a cyclist. Either can be done using a barbell with rack, or dumbbells.
Anyone got any experience combing 5x5 and 5k run training?
Ive been through pages of Bing results without finding anything specific.
The first four weeks will be very light on lifting, but weeks 9-12 will be above or at my previous limit. Running will probably be low volume 20-35km per week, high intensity.
Im looking at giving 24h between a lift and a run, and 12h between a run and a lift - not ideal but not bad from what Ive read so far.
If anyone is like me and likes having the structured workouts with a blend of coaching (like TR) but can’t afford a real coach, you can use the app Nike Training Club for strength training. Walks you through everything you should be doing for warm up, exercise, cool down. Has options for gym setting (weights etc) or not, time durations, can filter by muscle groups (core and legs for me - no arms obviously ), workout difficulty etc, but ya, I found it really useful to bring some structure and guidance to my strength training, again without hiring a coach.
Did a quick search in this thread for Nike Training Club and didn’t see anything. Sorry if it’s already been mentioned!
Oh and they always have free workouts, but I believe even the premium workouts are free now as well.
As many have alluded to before, the wealth of information (in this topic alone, not to mention on the internet) makes it really hard for beginner to get started.
I hear @Jonathan recommend Dialled Health on the podcast, for Strength Training purposes.
Anyone has any experience with their programs they’d be happy to share?
I did the simplest newbie program I think is out there: StrongLifts 5x5, free and free app goes with it.
Pros: Keeps it simple, no injuries, got stronger, liked it a lot, time efficient
Cons: Hard to combine with multisport training (because its not designed for that)
I liked it so much I cleared out my garage and bought a powercage, bar, weights and bench during lockdown.
Im doing the program again for the 12 weeks to new years day. My recommendation for other newbies is to do it off season, commit to the three sessions a week starting from nothing, and minimise bike activity.
), workout difficulty etc, but ya, I found it really useful to bring some structure and guidance to my strength training, again without hiring a coach.
