strength training circuit - any suggestions?

pete_72 · Feb 7, 2008

Hi: 
Here's my strength/weights circuit. Takes me 45/48 mins-ish. Am I missing anything? The goal is Tri-related strength (and particularly bike muscular-endurance, and swim strength). I do this circuit twice each week (Mon/Weds) 48 hours apart, so ideally I'd maybe have an extra day in between, but that would spoil Thursday which is set up as a hard "brick-day" (not necessarily a brick session but a toughish bike-run day). 10 mins Warm up on the Rowing machine. Usually a gentle warm up; occasionally I'll go harder. Works legs, back/core, Arms. Leg press 20 reps per set. Am now doing a pyramid of five sets: 1*Bodyweight plus 10KG; 1*plus 20; 1*plus 30; 1*plus 20; 1*plus 10. Quads/Calfs. Seated Rows. 3 sets of 10 reps at 50KG (have been at this weight and volume for 2 months and it's got quite comfortable, so have a decision to make; more reps or sets or weight). Upper back and Arms. Bench Press with Free Weights. 3 sets of 10 reps at 14KG. Have only recently got to completion on 14KG (kept failing during 3rd set) so need to maintain this for a while. Chest, Triceps (and Shoulders depending on bench incline). 
Superset two exercises: Split Squat with weights and back leg raised on box. 3 sets of 10 reps per leg. Glutes/Hams/Quads. Lat Pull Downs seated on swiss ball. 3 sets of 10. Lats/Arms. 
Seprset two exercises: Swiss ball crunches. 3 sets of 30 reps. Abs. Two Point Boxes. 3 sets of 30 reps. Lower back. 
Questions: Any glaring ommissions? Anything I should do more of? Anything I should drop because it's of zero use? 
I don't know because I'm a newbee and lack experience, but i suspect limiters are going to be bike muscular endurance so if anyone has got any other ideas for working on leg strength i'm interested. 
Thanks.

bcc594 · Feb 7, 2008

My workout is fairly similar to yours. Here's what I do, but without the weights because it's mostly on machines and thus the numbers would be meaningless. 
Leg Press (3x10) 
Bench Press (3x<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
Lunges (3x10) 
Seated Row (3x<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
Leg Curls - Hamstring! - (3x10) 
Side lateral raises (3x10) 
Calf Raises (3x15) 
Crunches 
Back Extensions. 
I seem to be doing a lot fewer reps than you are. Different strokes, and all that. Good luck.

pete_72 · Feb 7, 2008

my gym has no leg curl machine - any ideas for an exercise that isolates the hamstring? Or am I good with the box-raised-split squat thingy? I never feel it's a very good hamstring work-out: more glute/quad.

bcc594 · Feb 7, 2008

I think there an exercise you can do whereby you lie on your back, with your feet up on the Swiss Ball. You them curl your legs towards you, lifting your hips off the ground. Something like that. I think that the Runners World website may have some info on that sort of stuff. Does that make sense?

pete_72 · Feb 7, 2008

thinnk i know what you mean!! 
research needed. thanks.

Stitcher · Feb 7, 2008

Yep..l.. 
Lift, 
pull in 
push out 
lower 
THis causes great amount of complaining (in the good kind of way) by my hammies. 
Trainer lady LOOOOOVES them.

wyrillco · Feb 7, 2008

I just posted a circuit workout my trainer had us do the other night over in the 24 Hour Gym...

Cashmason · Feb 7, 2008

Stiff leg deadlifts for the hamstings. Contract the glutes and hamstrings to raise up, not your back.

pete_72 · Feb 7, 2008

Thank you Cash. didn't know that one, but found this: <a href="http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html" target="_blank">http://www.exrx.net/WeightExercises/...gDeadlift.html</a> 
I will incorporate it, maybe by alternate/switching into the two-point box sets I do.

Dougie Fresh · Feb 8, 2008

This is pretty cool. You click on the muscle group and it gives you a list of exercises complete with short videos to illustrate: <a href="http://www.coopersguns.com/videos/exercise-encyclopedia/" target="_blank">http://www.coopersguns.com/videos/ex...-encyclopedia/</a>

Kate60 · Feb 8, 2008

How about some core, planks, planks with twists, etc.

Cashmason · Feb 8, 2008

Thanks Dougie. I like that site. Didn't know it existed until I read your post.

valleysuper · Feb 8, 2008

I would offer this suggestion, try getting out of the 3X10 rep scheme. Most people tend to migrate to this b/c it is what they are familiar with. That is the problem. You should shake it up often. It is no different than tri training, you have easy days, LT intervals, long days always changing. 
Try this: 
Leg Press 5 sets 20/30/50/50/30 this will answer your question about Muscular Endurance on the bike as well. It is very difficult on the second 50 but I think of it as an out of the saddle effort you just gotta keep going. 
Seated row is easy and important to hit lats hard so go 4/12 
Bench Press 4/8 and use a bit more weight, you will actually move more weight for more reps in the end, if you rest properly(about 1 min) 
The split squat is where I use the pyramid of reps again 8/10/12/10/8, weight goes down as the reps go up, but do them all without stopping other than to change weights(don't use the collars to make it faster) 
This is where I would add the swiss ball hamstring curls, after the lunge pyramid, make sure to keep YOUR PALMS FACE UP, so it is all hamstring, and do them single leg if you can. 
If you are still looking for more add pullups(they have assisted machines if needed) to replace the pulldowns, they will work more muscles than pulldowns. 
After 4-6 weeks change the set/rep scheme again, keep the body guessing and changing to keep seeing progress. 
VS

Dougie Fresh · Feb 9, 2008

I didn't know about it until I did some Googling because of this thread <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">.

MBannon · Feb 9, 2008

I like all this, but especially these points. It's easy to fall into a routine with weights, but it doesn't take long to see diminishing (or vanishing) returns. At the very least, change the order of your workout each time you go.

pete_72 · Feb 9, 2008

Thanks Valleysuper!! sounds like some good advice. I'll report back. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

strength training circuit - any suggestions?

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