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Lighter Lifting

Old 04-07-11, 02:27 PM
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Lighter Lifting

Hey !I'm a P90X'er all winter long, but I'm finding the to be a little much as my spring mileage increases. Do you have any suggestions for a full body workout that isn't quite as taxing?
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Old 04-12-11, 11:45 AM
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The most important question you should ask yourself, is why you want to do strength training during the season. Strength training is brilliant from a health viewpoint, but for dedicated cyclists wanting to stretch themselves and make tiny improvements, it can be dropped if time is tight. If you decide that cycling has your highest priority and you want to perform the best possible then you should skip strength training now. If you want to improve your health, add some muscle mass or improve your overall strength then use a training program based on multijoint exercises. These exercises will help you to get a full body workout requiring a minimum of time. E.g. One set of each of the following: Bench press, squat, deadlift, chinups and shoulder press. Number of reps should reflect your strength training goals: (hypertrophy, maximum strength etc.)

These changes will make it easier for you to keep up with your increasing mileage.
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Old 04-12-11, 05:28 PM
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What do you want to do.

One option is to hit the gym once a week just to maintain what you have.
You might make a little progress, but the goal is to maintain.

With twice a week you could do a push pull split. But how much riding do you do.
Personally, I don't want to ride the day after i do squats. Which is why I don't do
them in the summer.

But there's no rules here. I've been a gym rat. If you want to divvy up your time,
do it. The only goal I know is to have fun.
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Old 04-12-11, 08:49 PM
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Thanks. I want to keep doing some kind of strength training more for overall health and fitness than anything else, with a big emphasis on my miserably weak core. I'm thinking I'll just do a Biggest Loser-esque video, along with a core workout.
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Old 04-16-11, 05:54 PM
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Regardless of what the masses say, P90X is a generic workout. Its ok to use it as a bench test, maybe to get some new workouts or simply change the routine.

I highly recommend to go to the local library and grab some books about strength training.

First off, stop the P90X like ASAP, you are going straight into over-training land.

I highly recommend at least the following book:

The Path to Athletic Power (The Model Conditioning Program for Championship Performance) by Boyd Epley.

It follows the legendary vision of Husker Power by the University of Nebraska.

Do not, I mean do not fall into the HIT training routines shown by P90X and many other canned workout routines.

Another workout theory I highly recommend is Mike Mahler Aggressive Strength.

Do the power and strength during the off season and once you are back on the bike reduce the strength workouts to 2 to 3 hours per week, never max out and no more than 7 reps with 90 to 180 seconds of rest to minimize hyperthrophy.

In fact if you go to the MM site he offers the e-book for free as long as you are added to the newsletter, just create any account and download it.

During the off-seaon try to stay off the bike, or maybe easy day cycling to get max strength gains, and benefits from the gym workouts. Proper form is key, full 6 second per rep 3/3, no jerking and whenever doing power workouts like Press Clean use a belt.

Have realistic goals, sell that P90 on EBAY and use the money to buy the books!

And here is another one:

Racing Weight by Matt Fitzgerald, incredible book to achieve lean muscle mass.
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Old 04-22-11, 07:06 PM
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To maintain my upper body strength and limit time in the gym. I do a 10 and 5 routine. 10 parallel bar dips and then 5 pull ups. I do 10 sets of dips and 5 sets of pull ups so I end up with 100/50. I can do this in under 45 minutes. Between the two it touches a lot of different muscles.
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