a.yeoman Posted October 5, 2012 Report Share Posted October 5, 2012 Billy thanks for all your work and advice. I managed one weights and one turbo session this week then bust all the ligaments in my left ankle in Wed night (didnt even involve drink, DIY or pushing the damn bike) Looks like a 6-8 week recovery but hopefully I can start some light exercise in 2-4 weeks. Simple question - is it better to delay the start of the program and follow it as planned or can I knock a week or 2 off base, build and intense phases and finish as planned? cheers Alan - now focused on the fat building stage Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 6, 2012 Report Share Posted October 6, 2012 Alan Sorry to hear about your injury hope you heal quickly re the plan I would recommend starting when you have recovered both the base and build requires at least eight weeks Where you could gain a few weeks is in the last two phases as I extended them from what we did last year That would take 4 weeks less time but realistically the intention was to get the fitness levels up to a point what that point is you decide Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 8, 2012 Report Share Posted October 8, 2012 End of week one and start of week two So what have you done. you should have completed two gym sessions total 2 hours and two turbo sessions total 2 hours so the important indoor work equals 4 hoiurs Outside 3 1/2 to 4 hours , if you were being good max hr zone 3 so total time 71/2 to 8 pat on the back if you have completed at least this. If not why not you will onlly get out what you put in. Goal setting time have yopu set your goals for next year mine are fairly simple get my weight down to 75 kilos and finish in the bunch in a cat 4 race. yours can be whatever but set them. Hows the body after the weights sore ? it should pass for info this is the weights i use Squats 60 k using olimpic bar and 70 on the smiths One leg squats 30k One leg step ups 32k One leg press 90lbs One leg curls 25 one leg ext 34 Calf raises 60 Bench 40 Curls 20 Hope you enjoyed week one if too easy up slope by one or move to numbber 4 in series Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 15, 2012 Report Share Posted October 15, 2012 Week 2 completed again you should have done at least seven hours of training , during week three you should be increasing the weight you are lifting .and if completing the turbo drills easily notch it up by one across the whole set Remember to keep to the cadance and gear This week is about stamina and strength so in joy as after the easy week 4 it starts getting harder Those who have power on turbo we should start to get some tests done for your FTP as its needed for the build phase Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted October 18, 2012 Report Share Posted October 18, 2012 Cheers Billy I will review weights next week to prepare for increase in week 5. I wd also like to test my power next week but don't have a tacx turbo Any ideas ? Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Ramsay Posted October 18, 2012 2023 Subscriptions Report Share Posted October 18, 2012 Struggling to find out how to safely do max squats on my own! I am using the weights in the clubrooms, but cannot lift enough over my head to do max squats, especially not without either dropping it through the floor or doing myself a mischief! Any thoughts? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 18, 2012 Report Share Posted October 18, 2012 Major problem Ramsay So change squats to max leg press then stick in either squats utilising the dumb bells or one leg squats from a seated position holding weights The kit is really not suited as we don't have a squat rack Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 18, 2012 Report Share Posted October 18, 2012 Colin You can do the same test protocols but using heart rate you would still have to do a test not as accurate as power Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Ramsay Posted October 18, 2012 2023 Subscriptions Report Share Posted October 18, 2012 Cheers Billy. Had actually done squats with dumb bells in gym on Arran yesterday. Works ok. R Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 19, 2012 Report Share Posted October 19, 2012 Some Photos of variations of Single leg Squats Note repeted nax start week 5 also note you may have an inbalance between left and right legs Quote Link to comment Share on other sites More sharing options...
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