Strength Training

Training
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Many years ago I went to spin class at 5am. Now I struggle to get on the bike before 10am!

So getting on the bike at 6am was a huge win (mentally). And @PattyP the other reason I was happy: What PR did you hit today? - #259 by bbarrera

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I think thatā€™s key! Having lifted for a fair number of years now, itā€™s sort of become my baseline. I can easily do three strength workouts a week beyond what would be considered maintenance without it really impacting anything else. Cycling, which I started less than two years ago, puts much greater stress on me.

Strength training has to become part of your routine, donā€™t force things and let yourself gradually become stronger. I find building strength very similar to building an aerobic base in a way. Slow, steady and consistent training will get you there. If itā€™s built over time, itā€™s relatively long-lasting and easy to maintain.

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674

For anyone - tips on holding the barbell in a back squat position?

Iā€™m reviewing this:

After having a sore back after doing step-ups with unloaded bar behind the neck.

Also asking for tips because back squats are in my future after having progressed thru goblet squats. Holding a 16kg and later 20kg kettlebell close to my chest was, umm, interesting, but I held form. Also did isometric holds and those were even more fun :joy:

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See Squat pillars. I do high bar, barbell up just below the neck, stance is probably in the middle (neither wide nor narrow), straight wrists, narrow grip, feet in line with the knees and hips. Try different stances and grips and after a couple of month you will know what works for you. Same with the deadlift - I switched to doing mostly sumo, works better for me.

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My problem is this:

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Best case for me is the first pic (left). Think I need to progress from goblet to front squat and work on improving shoulder flexibility list after rotator cuff repair.

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It shouldnā€™t be a problem if you try a very wide grip. You can narrow it once you gain more flexibility in your shoulders. The first position would result in anterior pelvic tilt and future lower back problems while second in neck pain, obviously. You donā€™t want either.

Shoulders down, wrists straight and grip as wide as you need so that you can have your elbows supporting the bar. You want your hands to be bending the bar around your upper back (at least in your mind) not holding it up.

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678

Thanks, @bbarrera, a very informative article. Iā€™m now following their podcast too.

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I think his remote coaching for strength is interesting concept.

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680

This!

It would be overkill to recommend Kelly Starrettā€™s Becoming a Supple Leopard to learn a single movement (squat). Still, his entire chapter on how to create torque in the shoulder and hip joints makes it worth purchasing the whole book. It certainly changed the way I lift, but almost everything I do in life including sitting, standing and even something as trivial as opening the fridgeā€™s door. Fantastic resource!

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Hmm, Iā€™ve got Starrettā€™s Deskbound and Rippetoeā€™s Starting Strength and will give those a look. Know what you mean about stuff like that improving your life, over the last year lately it started with kettlebell work, then Dr. Goodmanā€™s 12-min Foundation Training, and now following a progressive strength plan.

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Thanks I was in the gym yesterday and tried that with an empty bar, and it worked! Added a bit of weight (conservatively) and surprisingly was doing back squats with good form.

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Glad it worked for you! I still think the Pillars are the best resource short of a personal trainer (and sometimes better than).

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Sorry for a repeat but I saw a link to the ā€˜6 main liftsā€™ and I thought I had saved it. It had quite a few bodyweight beginner exercises to begin before building up to using the bar. Can someone link me to it again please.

Thanks in advance :slight_smile:

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and plenty of YouTube videos showing form and technique for each of the progressions.

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Thanks very much :sunglasses:

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687

Thoughts on this plan? I have lifted weights in the past but not much at all in last 3 years. Iā€™m trying to best figure out how to incorporate with a Low - Mid vol SS base plan. I donā€™t have lots of extra time for 2-a-days. I have 35lb and 60lb kettlebells at home.

Mon - First SS workout of week reduced to 30-45min then Kettlebell work immediately after
Tues - 1hr SS workout (standing zwift ride with friends that I canā€™t move but will focus on SS intervals)
Wed- Z2
Thurs - Kettlebells AM and then 1:15 standing zwift group ride around noon (will include some intensity)
Fri - rest
Sat - SS weekend ride (maybe a 3rd day of weights during base season?)
Sun - rest / family day

Kettlebell sets

  1. Slingshot x 60 reps changing direction every 10
  2. Kettlebell Two Handed Swing x 20 reps
  3. Split Bulgarian Lunge x 8 ā€“ 12 reps each side
  4. Goblet squat or single leg box squats (pistols) x 8-12 per side
  5. Romanian Single leg deadlift x 8-12 per side
  6. Kettlebell row x 8-12 per side
  7. Plank 60sec
    Do 2-3 sets

Probably will start without much weight and then add as I can.

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How do people manage their nutritional needs w strength training included in the week. On the bike kJs are easy to keep track of, but Iā€™m curious if people feel like their food intake is significantly higher w lifting. My protein intake is higher, but itā€™s hard to gauge how much more I need to eat.

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If Iā€™m hungry I just eat, nice and simple.

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Agree 100%

5x5 is simply to much volume for natural beginners unless you are juicing or a genetic freak w/ godly recovery capacity.

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I would agree this would be risky. For me I am considering 3x5 as maintenance in the base phase having completed 10 weeks of strength training and building through the phases.