first things first: thanks, once again, for your awesome work and the fantastic info you’re all giving out through your different channels and media! You guys rock!
Before I get into my set of questions, a bit of context: I (45 years, m, 185 cm, 91 kilos) am currently in week 5 of the Hypertrophy 1 program and enjoying it immensely - making good progress! I am doing my resistance training, including all resistance GPP work (arms, upper back, abs), on MON, WED, FRI. I also started on road-bike training (TUE, THU, SAT), having slowly extended my time on the bike over the last few months (adding 5 mins per session every 3 weeks, currently at 3x60 mins per week). In terms of cycling programming, currently the three sessions are as follows (using the five-zone HR model and RPE to indicate intensity):
one 60’ session that includes anaerobic sprint intervals (Zone 5/RPE 10, the rest of the session at Zone 2/RPE 6ish)
one 60’ session including aerobic threshold intervals (Zone 4/RPE 8, the rest of the session at Zone 2/RPE 6ish)
one 60’ LISS (Zone 2/RPE 6) My goal is to continue on the “hybrid athlete” track, doing resistance training three times a week (currently the idea is to alternate between PB 1 and Hypertrophy 1 for the next year or so), and doing cycling training three times per week - successively extending the time on the bike to two 90’ sessions on weekdays (TUE and THU) that include the intervals, and one longer LISS session (2-3+ hours, on the weekend) in Spring/Summer.
With that for background; here are my questions - mainly related to the cycling part: 1. any general comments on the current “hybrid” programming and my planned progress for spring/summer?
2. currently, my cycling training does not include any dedicated Zone 3/RPE 7ish work. Is that an issue? Should I include some dedicated Zone 3/RPE 7 intervals into the LISS sessions? Or just do it a bit freestyle, moving between RPE 6 and 7 work during the LISS sessions (e.g., depending on topography, wind, etc.)?
3. in his “Hybrid Athlete”, Alex Viada strongly advises against doing anaerobic sprint intervals on the endurance training days - if they are done at all, they should be done on the resistance training days. What do you think about that? I will not really be able to do two training sessions (one resistance and one bike) in one day. So, what would be the alternative? Should I just continue doing the anaerobic sprints on Day 2? Should I drop them completely, or exchange them for another set of aerobic/threshold intervals? BTW: super-excited to see that Jordan got into road-cycling recently. Would be interested in hearing about your programming and progress!
Thanks for the kind words and the post. For your questions:
I think the RT components are reasonable if you enjoy them. I could make a case for PB alternating with General S/C or Titan I’s lifting elements, but I think personal preference >>> everything else. Regarding the AT components, I’m not sure that your current or future programming is appropriate, as this depends on your goals and training resources.
I do not think you’re missing our by not having “zone 3” work programmed. At some point, you might benefit from threshold work alternating with near threshold work, but this is more specific to pacing and racing than general fitness adaptations.
I would not agree that intervals should only be relegated to lifting days. That doesn’t really make sense to me based on existing evidence, though if it were someone’s preference to have a particular schedule, I’d be okay with that too.
As far as my riding, I usually get out 2x/wk - one long ride in the 2 hour range and one shorter ride where I’m doing aerobic intervals of varying lengths for about an hour. I do 2 other sessions/wk on the air bike (1 threshold piece and 1 shorter aerobic interval piece), and one session on the rower with moderate length aerobic intervals. I like riding single track more than being on-road, but it’s better for mx training to pound out the miles IMO.
thanks so much for the super quick and helpful reply - and that overview of your AT training. That’s a serious batch of conditioning Hope you find some more enjoyment in road cycling in the future! However, I noticed that you do not do anaerobic (sprint) interval work. Why is that?
If I may, I’ll add a little follow-up - if you find the time, I’d be happy in hearing your thoughts.
Sounds good - I have bought the General S/C template some time ago, and the generally lower number of reps/sets (at least from the glimpse I had at the program) currently look very attractive to me these days that I am doing the Hypertrophy I template :-). So, I’ll be happy to follow that suggestion - but out of curiosity, what is the reasoning for the suggestion?
Excellent point - I didn’t write anything about goals! Sorry about that… So here goes:
As for weight training, I mainly want to get stronger and a bit (!) more muscular over the next year or two, and maybe maybe participate - just for fun (I am not a particularly competetive person…) - in a powerlifting competition of my local drug-free powerlifting association (GDFPF) in Fall 2024.
As for my cycling I do not plan to participate in races and do not have super-specific goals right now, mainly the aim is: enjoying my time on the bike, getting used to longer and more taxing rides (hills!) again (I did a LOT of road cycling in my 20s…) without my RT progress taking a dive, and of course building up my endurance and overall fitness. As a sort-of medium-term goal, I like the idea of doing a multi-day trip crossing the Alps in Summer 2025 or so… [quote=“Jordan Feigenbaum, post:2, topic:13210, username:Jordan_Feigenbaum”]
I would not agree that intervals should only be relegated to lifting days. That doesn’t really make sense to me based on existing evidence, though if it were someone’s preference to have a particular schedule, I’d be okay with that too.
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Got ya! So, if I infer correctly from your answer, you’d suggest me to (1) continue doing the HIIT sprints regularly, and (2) doing them whenever they fit my schedule, right?
Sorry about the barrage of additional questions! Any additional time and wisdom you’re willing to share here would be greatly appreciated, Jordan!
Thanks a million in advance and have a great weekend!
My conditioning goals are for moto and my anaerobic system is already very, very developed. I don’t see much use in spending training resources developing it further.
If you’re going to RT for physical performance, I think doing spending resources on strength and power development over a wide variety of movements is more useful than a hypertrophy-focused program. The hypertrophy result is likely to be a bit lower, but still substantial on any good strength-focused program.
I don’t think any of your goals require this amount of time dedicated to anaerobic intervals, but if you like them, carry on!
Brilliant! Thanks so much, Jordan, for these comments and insights!
indeed.
Alrighty. Copy that! If I may shoot a follow-up on that one relating to hypertrophy: having done a LP program, the Bridge 3.0, Powerbuilding I and now Hypertrophy I since starting on a dedicated RT program in October 2021, I am very happy with my results in terms of strength development in the big three (esp. the squat) and also muscularity in the torso (mainly traps, lats, pecs) and legs/glutes, my shoulders are still rather weakly developed and my arms are pretty much twigs. When moving on to block II of Hypertrophy I next week, I thought of doing chin-ups for my upper-back GPP work and adding a fourth set to the arm supersets. Would that make sense and/or do you have any other ideas?
I can’t say I like them, really. They are really hard, you know… But seriously: I guess, I will exchange them for some climbing Zone 2/sub-threshold work for now. I can always go back and include them some later time! Thanks for the tip.
And, before I close: I want to make sure to let you know how much I - and I am sure so many others out here - appreciate what you and your team are doing. I have learned so much during these few months I have been following BBM’s work - and have never enjoyed learning about training and doing the actual work as much as I do now. Being a researcher myself and having tought at uni, I greatly appreciate your approach and how you are able to present your info in an accesible way without dumbing them down too much. I feel particularly motivated to write these words of appreciation because you noted in the other thread your DM’s and the YouTube comments - I also saw that anti-semitic bs you forwarded on your Insta the other day. I am super-sorry about all that negative energy and I sincerely hope that you and the team can focus on the - hopefully vast - love, appreciation and admiration you get from those of us benefiting from your work! So, in fewer words: Thanks, Jordan, once again!
I would be cautious in adding more volume given your training history. I would probably do a machine-based exercise, e.g. pull downs or chest-supported row, for your upper back work over chins in order to get more stimulus for less fatigue. On the arm stuff, I’d just be vigilant about pushing the existing sets to as prescribed rather than adding any. Next cycle, perhaps.
Thank you for the kind words as well. I truly appreciate it!
Thanks so far, Jordan! Have a great day. I will, if I may, drop in here from time to time to keep you posted anout how things are going with the cycling and RT.
Best, David
p.s.: any chance you guys will be coming to the old continent some time soon? Would be a blast to join a seminar some time.
I would start a new thread for future questions just in case this one gets buried with new threads. Hard to go back more than a few pages to see if there are any pending comments. Looking forward to seeing how you do!
As far as Europe goes, I’d love to schedule a seminar there. I know we have a few potential places, but the real hang up is getting everyone’s schedule aligned. That said, I think I can coerce these folks
Hope you find some more enjoyment in road cycling in the future! However, I noticed that you do not do anaerobic (sprint) interval work. Why is that?