Winter Weight Program

Athlete: Gordo Byrn

Personal Weaknesses: Hamstrings, lower back, calves

Goals:
#1 - Improve cycling power
#2 - Improve swimming power

Lifting Experience: Familiar with all lifts

Notes: Previous sprain of right ankle

Warm up 10 minutes easy lifecycle
Squats
Leg Ext
Hamstring Curl
Calf Raise
Bench Press
Incline Press (bar or dumbbell)
Dips (use dip machine)
Lat Pulldowns (to front)
Seated Rowing
Standing Rowing
Tricep Ext
Bicep Curls
Core (Crunches, Incline Situps, Power "V"s - superset with Back Ext)
10-15 minutes stretching (personal weakness)

Perform the exercises in the above order.

Week 1 => 1x15 for everything but all legs and core 1x20, back ext sets of 12
Week 2-4 => 2x15-20 for everything, 30 secs rest between sets, hams/leg ext sets of 15
Weeks 5-8 => 2x12-15 for everything, 60 secs rest between sets, core increase to 25 reps

Effort First Four Weeks, never to failure, rep speed slow
Effort Second Four Weeks, last two reps are strained but rarely to failure, rep speed slow

Your swimming, cycling and running may suffer in this period. Stick with it. You'll be faster in the spring!

Warm up 10 minutes easy lifecycle
Squats
Seated Row
Core (Crunches, Incline Situps, Power "V"s - superset with Back Ext)
Hamstring Curl
Standing Bent Arm Pull Down
10-15 minutes stretching (personal weakness)

Sets (4-7, including warm up set)
Reps 3-6, ensure last two sets go to failure
Speed of lift normal
Recovery 2-3 minutes, use for stretching
Core increase to 30 reps, watch the back ext (you may reduce reps - don't fry yourself)
Hams keep at 12-15 reps, not to failure but work hard
Back ext, not to failure.

I like to hit one session VERY hard each week. The second session is hard but not necessarily pushing my limits. This is where you want to make all your strength gains. Psyche up, listen to heavy metal on a walkman, do whatever it takes to get strong. Think strong, think power, the last sets are where the action is. Push your limits.

Warm up 10 minutes easy lifecycle
Squats
Seated Row
Core (Crunches, Incline Situps, Power "V"s - superset with Back Ext)
Hamstring Curl / Calf Raise
Standing Bent Arm Pull Down
10-15 minutes stretching (personal weakness)

Sets (3, including warm up set)
Reps 10-15
Speed of lift fast (important that you push quickly, speed is more important than weight)
Weight - likely to be 40-60% of one rep max (see p 206 of TTF for table to calculate)
Recovery 3 minutes, use for stretching
Core increase to 30 reps, you may have to use extra weight
Hams keep at 12-15 reps