Friday, October 24, 2008

Winter Weights

Last week I started in on my winter strength training in the gym. I've got a month of high repetition work and then transition into heavy low rep weights for about a month. Last week one day. Twice this week. I'll got 2 time a week for another 2 weeks and then increase to 3 times a week. Here's the routine (based on Joe Friel's strength training)

2-5 sets
20-30 reps  (slow)
1-1.5 min. recovery between sets

1. squats, leg press or step-ups (multiple muscle groups worked at one time)
2. Lat pull downs
3. squats, leg press or step-ups (different from #1)
4. Bench or Push up
5. Seated row
6. Hamstring curl, leg extension or calf raises
7. Standing rows
8. Abs

Now I've been doing 4 sets on leg work, 3 on everything else. 30 reps. Ouch. I'm in a permanent state of DOMS (delayed onset muscle soreness). I also get on the elliptical for 10 minutes to warm up before hand and on a spin bike for 10 to 15 minutes after. Takes a good 1.5 hours to get through.

I did P90X last year at this time and I think it really helped me and the timing was perfect to change up the training. This year I'm focusing on something a lot more specific to help the cycling. Hoping it will give me a big boost come spring.

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