Winter Duatholon-strength and FTP - Page 26

Nice that you dug up this old thread.
I have things in the works and had a fairly good leg day this morning.

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As noted from a lifter who prentends to be a cyclist

Monday - Leg Day

Legs were still sore from the group ride on Saturday even though I tried to control my effort as noted on my blog. Being the ride leader of sorts I was better able to control my effort and though I had intentions of keeping around 0.7 IF I went a bit above that and felt it later that day and Sunday. Sunday I typically go out for a 2 hour SST type of ride, but only did about 30 minutes of active recovery. (A bit of humor in that group ride when one of the strongest of the group came to me after the ride and asked if we were always going to ride at that intensity. I quickly reminded him that he did not have to chase the front group that split from us. I watched my power meter and controlled my pace the best I could and had half of the group stay with me, but still went a bit above my intentions.)

Monday (Light Week)

Spin Bike - 30 minutes to warm up the legs and knees with 1 minute intervals of standing and seated with resistance that would emulate a 6% climb. Because it was unmonitored I would guess (RPE) 0.7 IF.

Meek, I am listening but I will build on the single leg press so my weight used will be low for a while.

1. Single leg press (45 lbs x 10) warm up
2. Single leg press (90 lbs x 10) warm up
3. Single leg press (135 lbs x 10) warm up
4. Leg press (180 lbs x 10) warm up
5. Leg press (270 lbs x 10) superset with Squats 135 x 10 pause at the bottom
6. Leg press (360 lbs x 10) superset with Squats 135 x 10 pause at the bottom
7. Leg press (360 lbs x 10) superset with Squats 135 x 10 pause at the bottom
8. Leg press (360 lbs x 10) superset with Squats 135 x 10 pause at the bottom
9. sissy squats
10. sissy squats
11. Leg extensions (70 lbs x 10)
12. Leg extensions (70 lbs x 10)
13. Leg extensions (70 lbs x 10)

out of time and had to cut my training short but probably good enough for my "light week."

Like Frost mentioned on his thread it will be interesting if I can muster up enough for my intervals tomorrow on the trainer.

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That is a LOT of leg-work, and this is coming from a guy who routinely squats and deadlifts on the same day three times a week. I'm a little confused why you feel the need to work out your quads that many different ways, but I guess each motion helps the muscle grow in its own unique way, so why not. I hope you're at least going below parallel on the squats, or it sounds like you might be developing a strength imbalance around your knee.

Actually it is not much work at all compared to the days when I competed. That is about half of the volume and not near the amount of weight that I used when I was younger and only concentrated on lifting.

On the second highlighted point it is what works for me.

On the third highlighted point, yes I always use full range of motion. I never use nor do I believe in partial range of motion for any bodypart. Not saying there is not a purpose for it for others, but it does not belong in my training and it does not fit my philosophy of training as written here on my blog.

Here is a picture of my legs in 1993 when I qualified to compete in the NPC National level competitions. Even though that picture is many years ago, I think I have pretty good overall development in my legs even today as a non competitor. Until about 2004 when I only trained with weights I did over 30 sets for legs and trained with national, pro level bodybuilders and world class powerlifters. I am not a guru, but I think I have an understanding of what it takes and you are right not everyone has to train like me to get results, but that is what I do.

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That is quite impressive pic (even with a second sight), so obviously you couldn't be totally wrong in your training and as we have discussed earlier, there are more than one way to skin the cat. Still I cannot help thinking that it would be very interesting to see if your strength/mass suffers and especially what would it do to your cycling if you changed from 'Arnold Classic' high volume type to Bill Starr type of gym program.

Edit: on a second thougth, the total volume in typical Bill Starr program is also high, it is just spread more evenly, so the effect to cycling could be non-existent or even negative

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My personal lifting program is negative to cycling and cycling has been negative to my lifting, but I am happy in general.

Yep there are a bunch of ways to skin the cat as far as lifting goes. That is what cracks me up when I listen to others in the gym or where ever speak as if there is only one way and it just so happens to be their way.

I have consulted (coached) a number of guys and girls preparing for bodybuilding competitions in the past, but rarely have I ever had them train like my own personal program.

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Well, those are certainly some big muscles you've got there. Are you still on a four day bodybuilding split of some sort?

I did okay back in the day. I was in the lightweight division so I wasn't one of the bigger guys. I won virtually everything I entered in the NPC as a lightweight, but once I qualified for the Nationals it was like a whole different level. The lightweights looked more like light-heavy weights. I may have done okay at the nationals, but there is also a whole different level of drug use required.

Now days I train with weights Monday through Friday straight and only train each body part only once a week. That is one of the reasons why I can train with a much larger volume. I have some issues now that keep me from training as heavy as I used too. One was cycling crash in 2007 that separated my shoulder so my bench is way down and I have lost some size due to those type of injuries that prevent me from training as heavy.

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I suppose the intention of this thread is/was to deadlift 300 and have a FT of 300.
Having a FT of 300 seems like a long long way to go for me.

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Is my winter strength training done already? Blog Entry

If anything a few of us posting injuries should keep folk to just cycling and not lifting.
I hope it is just a minor setback.

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Here is my leg program for those interested in going body weight.

3 x 3 of back wall limbers. Basically, stand a few feet from the wall and wall yourself down backward along the wall into a hand bridge and then back up.

3sets of 3 alternating Pistols or single legged squats alternating each side--a@@ dragging the floor (6 total each set right and leg)

3 x 25 jump squats --down to parallel then jumping as high as you can while still landing with control

3 x 20 two arm kettle bell swings @ 55 pound kettlebell--American swing a bit over the head.

It takes less than 30 minutes total; and I try to get in two sessions a week, one if I can get out for two long rides on the weekend. If I am doing hills or heavy interval work, I find I can get away with legs once or twice every two weeks. Legs are a winter off season thing for me if I am getting the miles on the bike.

Upper Body routine:

Coach Sommers planche and level progression program. 60 second total static planche progression--I'm up to 3 sets of 20 second straddle planche on parallettes. You can make paralettes for 20 bucks of PVC or buy them for 80-150 from a gymnastics supplier. They do keep your wrists from getting injured and give you greater range of motion on hand stand push ups.

60 seconds total front lever progression--I'm up to a good 60 second straddle front lever.

Then:

3 sets of a beginner ring series: Currently, jumping muscle up to a support hold, inverted pike, back lever, front lever.

And no, my routine doesn't look nearly as good as this kids's text book performance. I also just have my rings looped through an eye bolt in a rafter with a climbing clip so I am limited to hanging them only about 6'5" if I want to keep from hitting my feet on the ceiling when I invert. A set of rings is 60-80 bucks on ebay or amazon, and the hardware is about 2 bucks. .

or 3 x 3 muscle up progression--I'm doing jumping muscle ups, negatives, kip muscle ups, etc. The key is mastering the false grip and working the transition from the pull up to dip.

3 sets of simple pull x 3 reps-- weighted pull ups @ 55; L-sit pull ups with 30 second holds at upper middle and bottom position, front tuck lever pull ups, etc.

3 sets of simple pushes x 3 reps--weighted dips @ 55; L-sit dips with holds, Bulgarian Dips,

3 x 3 HSPU against wall on paralletes (but you can progress from wall handstands to headstand push ups, to these hand stand pull ups with full range of motion)

Randomly as part of upper body routine:

L-Sits

Floor ab work-I am wrestling with that evil wheel

Kettle Bell snatches

Lots of basic push ups and pull ups weighted and unweighted.

Various straight arm flyes with the rings.

Grip work with CoC grippers T, 1 and 2.

There are some good bodyweight routine tutorials on Beastskills and Gymnastic Bodies.com.

It does take several months to work your way through these basic skills through the progressions and develop the weird hand and wrist strength. The reward is practical strength unlike I have ever seen that does not blow you up, injure you, or interfere with cycling--too much. It is also super efficient. 30 minutes 3 x week really does wonders.

The other advantage is cost. For $200, you can buy or easily make everything you need and work out safely at home. In a pinch, I can easily get a workout in any space that has an open floor or a spot on a door for me to get a grip on and do pull ups. I also have a clip on doorway pull up bar in my office which is great. On vacations, I can get a workout on a typical neighborhood playground where there is somewhere I can do pull ups.

Hi guys, Im a newbie. Nice to join this forum.

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