Originally Posted by
Coachtj Cormier
Some good info here others not so much.
Why limit to upper body and core?
Full body work is the best route. As long as you have good form and have a good idea of what to do lift big!
Most of the time this thing wirh high reps and low weight is a waste of valuable training time and doesn't really accomplish much.
Also push up are very good when done right and most don't, they can be modified for subjects with shoulder issues. But as cyclists we should be doing more "pulling" exercises then pushing. Pushing exercises overly done promote anterior sholder rotation adding 2 "pulling " exercise for each "push" will counter act that.
Lastly a doing Deadlifts for low back is a good way to hurt your low back A very commom misconception. Deadlifts are for Hamstrings, glutes.
Train hard rest harder!
Agree about the full body work and pulling. Also one should balance back and ab work: about 5 backs to one ab.
The thing with high reps and low weight is that's the best way for a beginning or new season lifter to avoid injury. By low weight, I mean enough so that the 30th rep is difficult and adding weight when it isn't. Besides strengthening connective tissue, this practice improves form, and provides HIIT type anaerobic training. I believe for the latter reason, I make more progress with heavy weights if I begin each lifting season with a couple of months of high rep training, like Friel recommends. After my heavy weight training is done for the season, I continue with 30 rep maintenance training, although then I'm able to use heavier weights, 30 @ 2.5 X bodyweight on the sled, F.I.
SLDLs and other "dangerous" exercises are another case in point. Having torn a meniscus going heavy on SLDLs, I recommend staying at 30 reps on those. Which BTW aren't really a back exercise, they are hamstring specific. I suppose it might be possible for one's back to be so weak one couldn't work the hams, but that's probably rare. A much neglected exercise, IMO.