jbliss92

Hey guys, I have been trying to think of a decent weight training routine that will maintain muscle strength and help build endurance. Since I am just starting out with cycling, I dont think strength training will be my choice for now (maybe this winter though!) Anyways, I was thinking of doing the Mens Health Spartacus Workout for a while along with my Cycling.

Here is the link: https://www.menshealth.com/mhlists/hi...rcuit-routine/

I feel it is more of a cardio HIIT workout than traditional weight training so it may be good for developing cardiovascular fitness and great endurance with anaerobic efficiency as well.

Tell me what you guys think of it

late

Spartacus is a goofy version of Crossfit.

With different exercises, it's worth trying to see if you like it.

The timing of the exercises is fine, you will want to adjust it as you go along.

1) Squats are one of the best exercises. Careful you don't screw up the form.
You want to do it for 60 seconds, when that gets easy, you can try to do more and
add weight. You can put a exercise ball or footstool under your butt. You don't want
to do a full squat on this because when fatigued you will make a mistake. If you start making
mistakes, shift to the next exercise. Don't keep going.

2) There are a lot of pushup exercises, start with this one
https://www.youtube.com/user/Performa...49/n6_ChCFUdDo

3) If you can do pullups, they're great.

4) box jumps would be good

5) tire drags are good
https://www.youtube.com/user/Performa...26/QrtF_ROgA_c

6) One leg step ups are good, don't use too much weight if you don't
have a handhold for stability

I don't like some of the exercises in the Spartacus workout. Bent over rows if you're an experienced
lifter are OK, but in a situation where fatigue and crappy form are likely, they are not a good idea, IMHO.

So when you are looking at exercises to try, the simple ones are usually best.
There are some great exercises that require training to do right. When you start lifting,
get someone to show you how. Deadlifts, jerk and cleans, easy to do them wrong and hurt yourself.

jbliss92

Well, actually I have been weight training for 3 years now and have experience with many exercises. I am new to cycling and don't know how to switch my emphasis to cycling with weight training supplementation from straight weight lifting for mass/strength that I have become accustomed to.

I will give the spartacus workout a shot for the rest of the summer and once I move to college where there is a fancy new gym (and since it will be fall/winter) I will be starting a strength program there (this is when I will be doing Heavy Back Squats, Deadlifts, Military Presses, etc.) Prob try out the Rippetoe's or something to that effect.

Thanks for the critique in the review, I really appreciate it, most people seem to just give me very neutral answers lately. Thanks again

Sperlak

I just started cycling 4 months ago but have been weight lifting a lot longer. It seems like a lot of people suggest circuit training styles to supplement cycling but the main purpose of circuit style workouts are to burn calories and increase endurance. Sounds like it would be more beneficial to just spend more time on the bike and focus on muscle specificity over doing workouts like the Sparticus.

So, my theory is just to focus on strength while in the gym (keeping your core lifts such as snatches, cleans, squats, and deadlifts) under 5 reps. This will increase your power output and give the the strength to drive harder on the pedals.

Good luck!