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Strength Training in the Gym

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  • October 15, 2014 at 3:22 pm #22589
    notfastenough

    Hey folks, I’m looking to increase my power-to-weight in the gym over the winter. I’d like to do strength work in the gym on Saturday mornings, but with minimal DOMS (Delayed Onset Muscle Soreness) the next day, in order to not feel awful on the Sunday club run. I can supplement with home exercises on other days, provided I know what to do.

    Do you think this is possible, or am I trying to have my cake and eat it? Can anyone provide thoughts on what exercises, intensity etc would suit?

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  • October 15, 2014 at 5:49 pm #818149
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    unistriker

    If you are training legs hard
    If you are training legs hard you will need at least 2 to 3 days to recover – if its your first weight lifting session for a while you are looking at a whole week.

    There is nothing like that first leg session in the gym after a long break.

    Personally i’ve gone hell to power to weight ratio over winter. Looking to increase pure leg strength now till the end of year. With any strength gains you’ll get a bit more mass and weight so I wouldn’t worry about keeping your weight down unless you are racing too.

    After December Still hit the weights but rather than pure strength it will be more about number of reps and speed. To really get that explosive power.

    October 15, 2014 at 4:44 pm #818147
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    sergius

    I do legs on Monday &
    I do legs on Monday & Tuesday, followed by Core on Wednesday and upper body stuff Thursday & Friday. I never have a problem with my legs for the weekend (when I actually get to go on the bike).

    Admittedly I’ve been training at this frequency for years so am pretty used to it…

    October 15, 2014 at 4:25 pm #818145
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    Martyn_K

    To make any gains in strength
    To make any gains in strength you are going to have to suffer DOMS, so i would steer clear of doing a gym leg session the day before a club run.

    I hit the legs on a Tuesday. Then from December onwards i train on a turbo on a Wednesday. Legs back to freshness by the weekend.

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