Juggling multi-sport training and weights.

Training Q&A [Moderated]
1

TL;DR What’s the best strength training template / strategy to focus on maintenance and minimize interference with endurance training?

My typical week includes Swimming, Running, and Cycling as cardio. And 3 days of weights. I’ve worked through the Beginner template v1 and moved into the second phase of that where it starts mixing up the lifts being done.

I’ve really enjoyed the Beginner template and am noticeable stronger across the board. Since my week is pretty packed, I do the weights workouts on MWF and cycling the same day.

At least two of my cycling workouts are high intensity (VO2 max, threshold, etc). I’ve not been making progress in my cycling fitness as much as I’d expect. I’m below my personal best FTP and would have expected to be back at that level (I’m about 2 months into ramping up training after a hiatus when the FTP dropped).

I’ve begun to suspect interference from the weight training. With Spring and Summer coming I expect my focus to shift from more “garage work” to more “outdoor work” and some racing/ride events. So shifting a bit away from strength training as the main focus and into getting my fitness up for multi-hour endurance efforts.

So, what strength template or focus best fits?

2

I would be using one of the programs included Time Crunch template or the 2-day in-season General Strength and Conditioning program

I’d pick the Gen. S/C I personally, but you can’t go wrong with either.

1 Like
3

Excellent. Thanks!

-james

4

Checked out the General S&C, 2-day.

I see it’s got a lot of machine work in there. I have a garage gym, rack, barbell, dumbbells, pull-up bar (door kind, hangs low), bands, adjustable bench, etc. But not all the machines.

On Day 1, I swapped out Lat Pulldown with Pull-ups. I did some ab wheel instead of cable chop (though I suppose I could have used bands).

For Day 2, I see

  • Trap Bar Deadlift
  • Leg Curl

That I’ll need to swap out. Probably with a Conventional Deadlift and maybe something like a one leg dumbbell Romanian deadlift.

Just checking in to see if the limited equipment and swap outs still make this the best fit?

5

All of the templates have drop down menus for exercise selection, meaning that the 2-day template can be done with minimal equipment, a more moderate setup like you have, or all machines. As best as I can tell, all of the subs you’ve made are available in the drop downs. :slight_smile:

1 Like