Looking for advice on best plan to start with.

Training Q&A [Moderated]
1

I’ve got n and off worked with weights my whole life. Not competitively, but to augment whatever sport I was into.

Been consistent for a little over a couple of years. Had a strength coach for a year. Had some good muscle gains. I mainly cycle, MTB and road.

Been trying different apps to get a feel for options and next steps.

Main objectives this winter are maintaining a general strength base, incremental strength gains, maybe putting on more lean mass….up to 2-5kg. I don’t care if I ever do a 1 rep max again. I’m also a masters athlete and carry a training load of 9-14 hours.

With all that….where should I start?

2

Jkyle,

Thanks for the post and for joining the forum. We’re happy to have you here.

I would run our Beginner program for the off season this winter. Then, if/when your mileage picks up, I’d transition to the 2-Day version of the time crunch template.

You can try 1-week any of our templates for free on our app.

-Jordan

3

Thanks, Jordon, sounds like a plan!

I often drop to 2 days in the gym during spring/fall so that’s a good call out too.

4

Sounds good, dude. Let me know how it goes!

5

For sure, looking over the first week. Plan to start today.

Might take some time to figure out the best schedule to work into my cycling. Which looks like M, W, Fri high intensity (e.g. threshold/sweet spot/VO2), Tues recovery ride, Sat. Endurance/fun ride…..

Also, nice podcast last episode, very good talk about volume/intensity/frequency apropos of my current scheduling challenges.

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6

Sounds good, and thanks for the kind words.

7

First day done.

Also my first time using RPE as a primary anchor. So my intuition on what weight will sit at what RPE for given reps will take some time.

Here’s the results. I felt like squat and deadlift were pretty close. Completed as prescribed. OHP was off. I tapered off by the 3rd set.

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Had to pause to get the full 10 on the 2nd set.

So probably need to dial that back next round.

Is it suggested to stick with these 3 lifts/workout, 3 workouts/day regimen or augment with some auxiliary stuff along the way. I think I saw some secondary lifts that could be added to the main templates.

Happy to try either way. As long as I’m getting stronger, I’m good with the shorter weights routines (was doing more like 1h/1:15, 2 main lifts, several auxiliaries). Could help with fitting it into the schedule too, I suppose.

8

I would stick for the plan as programmed for now, though yes, in the upcoming weeks (and blocks), there will be additional variety included.

In the meantime, take a read through the accompanying PDF and a few of our related articles on the website:

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