« The Weightlifting PMC, Part 1 | Main | Cross Training and Performance »

02/27/2016

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Bringmeoblivion

Hi Joe, thanks for this. I introduced strength training in November as part of my triathlon training, I feel it causes a huge amount of fatigue but this has not been reflected in my overall ATL, I will give your method try. I have a more general question around Strength Training, if it is causing a lot of fatigue (DOMS for 2 days) should I use lighter loads, I'm reluctant to give up altogether and would like to maintain a strength program all year round as I feel overall strength is a limiter. My program consists more or less of the main compound moves with some core work twice a week, it may be affecting the quality of my key workouts though.

Joe Friel

Bringmeoblivion - The key to an affective weightlifting program is periodization. You should expect fatigue and even some soreness when doing heavy load lifting. But when this is the focus of training, endurance training is _not_ emphasized. If you are trying to do high levels of both at the same time both will suffer.

Bringmeoblivion

Thanks, periodization was the plan but I got sick for a few weeks so things are a bit behind now/out of sync. In the build periods do you recommend stopping altogether? do you think maintaining strength work year round is completely without merit?

Joe Friel

Bringmeoblivion--Strength maintenance throughout the year is critical. Otherwise there is no need to build strength early in the season as it would be lost later. All of this is explained in much greater detail in my Training Bible books.

KarstenThoughts

I don't get why you are using poundage to define volume or TSS since it is completely exercise dependent.

If I do a barbell back squat versus a pistol squat my tons moved is higher, but this does not reflect the true workload. This is why strength coaches focus more on a combination of reps, intensity, and RPE.

Perhaps the strength PMC should utilize a simple time/RPE estimate? We already have RPE and TRIMPS approximations for other PMC sports, one could simply use a very crude calculation to approximate TSS.

James Bailey

Hi Joe, I've been training for over 30 years, my background is in rowing but now I focus on running and triathlon / Ironman. I still row throughout the year on the ergo and generally include heavy weight training in my programme for 9 months a year.

Playing around with Training peaks, I've queried this before when I was using the Polar platform and others, it really bugs me how these platforms include all these metrics on recovery and fatigue yet treat fatigue from weight training like it is the same as anything else.

As little as one all in set on a big compound movement like squats, will have me stiff as a board for 2 - 4 days and will massively impact my other aerobic training I do during that period but as far as these platforms are concerned, it's just treated like any another aerobic session with the same recovery principles applied.


Is this the case with TrainingPeaks? It seems to be.


James

Joe Friel

James Bailey--There isn't a good way of assessing weightlifting stress in the same way we do with power- or pace-based endurance training. It's unique. Typically not an endurance activity. What it will require is to be able to measure the load, how quickly the movements took place (therefore power produced), the depth/reach of the exercise, and the number of reps. Right now we don't have such a device--at least none I've ever seen--so we are pretty much stuck with perceived exertion for determine stress. Some day we'll have what it takes.

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