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I've been lucky and had a great year of riding, and made some real gains in my fitness. I couldn't have ridden much more and I think my next gains will come from increased strength and power, which means the gym now the daylight is reducing.
I'm very comfortable with lifting weight, but I have no idea how to design or a structure a plan - I can manage three days in the week easily enough, and about an hour per session.
I'd love pointers on a good, all round programme for stronger riding.
Thanks.
Can you get a decent one to one gym? I’ve gone with a smaller outfit that’s not that posh but does structured training based around your goals. Keeps me interested, much more than If id just gone to one of the big outfits and tried to work it out yourself.
I do a warm up row, stepper combo, then linked sets of upper body weights, then some more cardio, then some leg weight work, some more cardio then some core work, then some more cardio and abs to finish. Varying the exact excersises session to session. The grappler is my favourite machine.
Dead lift once a week, squat every day, pulling on two days overlap pushing on two days. include pull ups and dips and some overhead pressing work.
High intensity, but be aware of volume, if your training hard drop some weeks down to two days.
You only need to do three working sets, plenty of rest between sets so your recovered enough to keep the quality of the reps and intensity.
Mobility work is a must unless your naturally very flexible.
I'm on Instagram @fiftyplusfit if you need some ideas that don't revolve around bicep curls and tricep extensions.
Everything you need to know is below.
A bloody excellent website - imagine the pavingexpert of exercises 🙂
https://exrx.net/Workouts/Workout3PPL
Strong lift 5x5 is always a good starting point. Chuck in some chin ups, dips and core work and it's a good starting base.
that link up there is brilliant
Never been a gym person but just joined one as I’m fat and weak, so if I was to do the above workouts how many reps/sets assuming couch to gym?
Another recommendation for StrongLifts 5x5 - it might not be the “best” but it is extremely straightforward and fits a 3 day split.
Well worth getting the free app and even the full paid for version is worth the cash to be fair. It takes all the uncertainty out of your workouts - turn up, do what the app says, go home.