Posted by tarvy (142.59.220.25) on November 23, 2003 at 19:22:59:
In Reply to: Re: strength posted by Juerg on November 23, 2003 at 15:53:13:
: Thank you for this input :
: To give you some possible suggestion concerning your problem with max. strength training and maintaining your strength I need some more input from your winter training.
: Reason. A lot of people do " strength " training , but in fact it is not strength but local anaerobic lacticid workouts.
: The same problem as some people do " speed " training , but it is again anerobic lacticid interval training.
: Finally, when the spring or summer is coming , they increase the intensity ( peaking ? ) and add another high intensity training to it.
: To control this " overload " of mainly high intensity trainings and the possible overreach or fatigue ( See info from Cris ) you need to develop some kind of a control or testing system.
: So I need some short summary of duration, frequency , % of max. weight of % of max EMG activity, number of sets and reps including rest between sets. Speed of repetition and typ of muscle contraction ( eccentric , concentric , auxoton or in some cases as perhaps used for swimmers isokinetics. )
thanxs for the reply
quick summary, this is what i have done in the past
i hour sessions
3 days per week in winter, 1 in summer
3 sets
10-15 RM
2 min rest between sets
concentric and eccentric about 2 to 3 sec (very typical free weight gym workouts)
lots of back and ab work with swiss ball
try to do only multi joint exercises
i do wonder when you mentioned "local anaerobic lacticid workouts" as i have been wearing HR monitor and notice some very high HR during lifting. i wonder if i have been doing "strength"
workouts at all? i also have very little natural strength
for mnt bike racing and feel upper body fatigue near the end of races hinders performance.
the hard part(for me) is finding the most effective way to build and Maintain strength,(and at the same time do what i really want to do,x-country ski).
thanxs again, and although my post is very
basic i sure enjoy reading some of the more technical posts. (even if it takes me a couple of days to decipher them.)
tarvy