Strength / Weight Training

Just downloaded the 'Strong' app. Seems alright, tells me my total load for the workout which is always nice to see, and has a timer. First time using it so everythings a pb, which is nice too!

I posted these two video links earlier, but they got slightly buried in the belt/no belt debate.

Depending on how you press. With a stricter style using a bit of rebound from tension in the shoulders and arms, or Press 2.0 with the hip drive to get some upwards momentum.

https://youtu.be/CnBmiBqp-AI

https://youtu.be/tMAiNQJ6FPc

Who doesn't like bench pressing?
Its just fancy lying down.

It's my shoulder

I also like standing

I feel your pain.

However, bench press tends to be one of the more comfy ones for my f***ed shoulder.

Anyone dealt with knee pain while squatting? I get persistent throbbing pain behind the top of my left kneecap when squatting anything above 60kg, and sometimes after cycling hard as well. Takes a couple of days to subside. Low bar squat is easier on it. I'm pretty new to lifting so been doing light goblet squats, lunges and hip work to try and strengthen things up before moving back to the barbell. Anyone dealt with this? Is it patellar tendonitis?

Do you use squat shoes? They might help. Also you could try backing off the weight and doing more volume of sets and reps plus variation in squat form high bar and front. Good luck injury is no fun

Low bar squat is easier on it.

^^^ have you answered your question.
So long as you don't go too deep, or allow your knees to slide Fwd, low bar gives less knee flexion and uses less quad strength than front/goblet squats. Offset by more hip flexion and hamstrings being under tension at the bottom.

I found Reverse lunges are easier on my knees.

Currently squatting barefoot as it seems more stable, but will definitely look into proper shoes. Thanks for the tip on reverse lunges. Also gone up a cog on the fixed. If it doesn't clear up soon I'll probably head to a physio. Cheers

Does it feel funny walking down stairs sometimes, too?
Could try foam roll IT band morning, after riding/weights and before bed and/or IT band stretches. Mine flares up when it's cold and I slack on doing my stretches properly.

Thanks I'll be sure to check these out.

@Drano I'd suggest this too - it's gotten much colder and I've had to double down on IT band stretching

So I'm doing basic strength training 3 times a week. I want to move to strength training 2 a week and some form of circuit training 2 times a week. Is I do the circuits on tue and Thu, when should I do the strength sessions? I'd rest on Wednesdays if possible.

Monday and Friday

Waits for implosion.

If I get to run its Tuesday and Thursday and Saturday am. So I do or try to weights on Monday and Thursday.

Mon and Sat gives you a days rest before strength days?

doing 4 days a week I have to double up at least once. I suppose the question is is it better to have the rest day before or after a strength day?

Depending on the answer I'd do monday, saturday or sunday, friday.

Monday, will be fresh, wont have recovery time.
Friday, wont be fresh, will have recovery time.

Personally I'd be as rested as possible before the strength sessions to get the most out of them.

Can you move the conditioning? Ideally you’d run the strength sessions the day before conditioning so it’d be mon/tue and thu/fri combo.

Something I found really beneficial to keep my lower back straight when doing OHP was to tense my butt as hard as I could. This stops your lower back from arching.

Also make sure you are pushing the bar up in as much of a straight line as you can.

But yes, as someone else said, drop the weight until your form is better.

Edit: I see someone posted videos, which probably include what I said.

Was going to do the conditioning with with people at work who are already doing it those days.

mon - weights, tue - circuits, thu - circuits, sat - weights.

friday, Sunday and wednesday, eat cake.

Check out Mike Matthews site - Muscle for Lifd. I’m pretty sure he wrote an article about this or similar recently.
https://www.muscleforlife.com/articles/
Again I will stress - I am not related or sponsored in any way to him!

Anyone else have trouble relaxing their jaw? Always leave gym with clicky jaw.

I'm looking to get more specific in the gym for track league and am progressing on from typical strength training 5x5 etc. I've recently moved on to 3x15 with 30s rest for squats and single leg press with a weight that gets me close to failure on the last reps - but for squat I'm not sure if it should be a weight that requires a brace/pause on each rep or light enough to speed through the set in a faster constant motion. The faster motion of the leg press feels more specific to race efforts but also not sure what really counts as rest when doing unilateral work as one leg is resting whilst other is working...

There's tons of free info out there for strength/hypertrophy/power but very little it seems for muscular endurance and even less specifically applied to cycling/track... Does anyone have any good tips, links or experience with strength training for endurance specific to cycling that they can share?