My workout time at the gym is anywhere from 35-50 minutes. That includes set up time. I know this because I track it (I use an app that my coach programs and I fill in as I do the workouts).
You don’t really need a lot of time if you’re focusing on cycling strength. If you’re lifting heavy, your sets are short. 3x3, 3x5’s, etc. with about 2 minutes between each rep.
Here’s what I do:
Offseason - Lift 3 x Week
Base - Lift 2 x Week
Build - 1 per week or nothing, manage fatigue week by week.
Lift really heavy for 4, 5 reps. Increase weights every session. Until it stops working. THEN you have to do a lot of research and experimentation on how to proceed next.
Mine are 1-1.5 hours, not including commute time to the gym (45 mins each way if cycling; 15 mins each way if driving).
I just can’t lift at home from a personal psychology standpoint. Even if I had the equipment. Getting on the trainer is already a struggle. It would honestly be easier to keep a steady routine with the trainer if it were also at the gym and not in my home. I know people who are the total opposite, personality-wise. My mind works better with specific-use environments.
What gets me is the “don’t lift on your rest days” advice, which means that my hard days aren’t just hard, they’re hard to schedule since that’s twice I need to slip out to get some work done.
This year was the first time in my career where I could lift and bike train in the same day, but it has resulted in not feeling burnt out, stronger, and allowed me to have better workouts. It’s a luxury though and it took ten years into my career to get it.
Mine today looks like this and this would be considered a long session:
Backsquat: 5x3
Single Leg RDL: 4x3
Banded hip thrust: 1 x 225
Single leg box jump: 3x5
Usually it looks like:
Every 4th week is a deload week.
Today I did 1h TR (Ericsson) followed by 45 mins of rest before lifting. This included the drive to the gym. Didn’t plan it that way, but ended up doing it out of necessity. It worked out fine. Amazing what 45 mins of rest will do.
Today’s lifting (1h 18m):
Jerk (behind-the-neck): 2/45; 2/55; 2/65; 2/75; 3x1/80
Jerk: 2/65; 2/75; 3x1/80
| Back Squat: 8/60; 8/70; 6/80; 6/85
| Lateral plate raise: 4x8
| Bent over row (DB): 4x8
| Pushups: 4x8
The advantage of stacking TR and lifting close together is not having to deal with two separate workout sessions. Not getting dressed out twice, showering twice, etc, etc. It is easier to schedule it this way. The disadvantage is having one workout interfere with the other–or having less optimal gains compared to what would happen if they were more separated in time. I’ll continue experimenting, but I was surprised how well today’s accidental scheduling turned out.
This seems like very little stimulus, unless you are really light, just starting to lift or recovering from an injury. I guess better than nothing, but that weight/rep scheme doesn’t seem optimized for strength gains.
I agree. I did 1x225 on banded kneeling hip thrusts, but nothing I do is ever greater than ten that involves weights.
Does the “|” denote a superset? Is this crossfit?
Even body builders never really go above 15, and they’re interested in volume and “da’ pump”.
6 reps at 85% of one’s 1RM should be nearing failure. The notation is [reps]/[% 1RM].
The “|” does denote superset. It’s not a Crossfit program but a USA Weightlifting program run out of a Crossfit gym. The gym considers themselves primarily a weightlifting gym and has won three team state championships in the past decade.
oh…ok, I thought that was lbs. Cool. In that case is a lot of work. I keep my working sets in the 4-5 range…for now. Let’s see when I get stuck following a linear progression.
Pretty much all my programs in my sports history used % 1RM plans. I use kilos these days, which has been a nice mental break because I’m not always comparing myself against my old maxes from football.
I pay the $$$ in part so I don’t have to do the mental work of planning a lifting schedule. The other reason is that I need the technique coaching. I’ve had so many surgeries from my past life of sports that I can’t just yank weights around willy nilly anymore without consequences.
Ah got it. That makes way more sense. We go to the same exact type of gym. It all looks good then!
ARe you guys doing strength training right after you get off the bike or like TR recommends and separating it out by at least 4 hours?
Most of the time it’s 5+ hours, but I did Carpathian on Thursday and lifted immediately after, just downed a Skratch Recovery shake in between. Felt great!
My linear progression gains are plateauing for the Over Head Press. I’m stuck at 120lbs 3 sets of 5. I have several options in order to shake things up:
In general I think I’m not progressing because of I need more volume, so leaning towards option 1 or 2. I weight 155-160lbs.
What do you guys suggest?
Thanks
I’ll usually have 6 to 12 hours between sessions. I’ll workout on the bike first thing in the morning and lift at lunch time or before dinner.
I give it at least 3 hours. Normally riding in the morning then weights during lunch. I follow the advice given in this concurrent training research: Using Molecular Biology to Maximize Concurrent Training - PMC It’s a great read if you’re into research. The recommendations are:
I’ve had good success with negatives and isometrics.
Negatives: I’d keep the same set/rep scheme as before. On the first WO I wouldn’t be able to complete a single rep, so I’d push press the bar up and bring it slowly back down. In subsequent workouts, I’d do as many normal reps as possible and complete the set with negatives.
Isometrics: I’d “prime” myself by exerting maximal force against an immovable object at three different points in the ROM before doing the actual lift. For overhead press, I’d step on tow straps to which I had attached handles. I thought it worked better for power movements, but might be worth a try for max strength too.
So if you’re pressing once a week now then there is definitely much to gain from going to 2 or 3 times per week.
Maybe try adding single arm overhead press on the second day. Lighter and longer reps? Just a suggestion
