strength training this winter

[md6]

Over the winter, I am looking at doing a proper strength and conditioning plan and aim to work on flexibility too.

I'm planning on including; squats, upper and lower back, planks, shoulder and chest, plus some range of moment and flexibility.

Am I overlooking anything obvious that will help prevent injury and make next year much more successful than this year?

[jonathon.e]

Probably the last person to offer advice against injury
But over the next few months, I will try to focus, first on flexibility, then look at strength training but trying to avoid weights and mainly use body weight.
Occasional bike rides or runs to see how the injuries are being felt with, and trying to lose some blubber.

Plenty of training plans out there.
Best of luck.

[birdyman]

After a year blighted by injury, I too plan to work on this, but had planned to give yoga a go. I found a beginners course in the west end that I am going to sign up for. Need to change something before I start training for Maastricht in earnest. I want to keep the weight off, so have pretty much binned alcohol and all sweet things.

[Kevy427]

Am I overlooking anything obvious that will help prevent injury and make next year much more successful than this year?

Yes. Park yourself on the sofa and eat #mmmmcake

[scibby]

It's funny how you mention some body parts and some specific exercises (squats and planks). Not sure if that's intentional.

If so, I wouldn't recommend it. There's a lot more to leg strength/core strength than these specific exercises. I would take 6-7 exercises each targeting a body part (two for the legs) and design say two programmes around this. 2 programmes or twice a week. Do it for 3-4 weeks. Then change it up. Makes sense?


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[CCS]

It's a return to Pilates for me. Found a class at the local village hall - run by a really good teacher whose classes I used to do about 5 years ago. He is also a triathlete, so has a pretty good idea about improving flexibility for an elderly, stiff cyclist

[Worrying Will]

I'm doing strength and seemingly sowing called mobility at the moment

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[md6]

It's funny how you mention some body parts and some specific exercises (squats and planks). Not sure if that's intentional.

If so, I wouldn't recommend it. There's a lot more to leg strength/core strength than these specific exercises. I would take 6-7 exercises each targeting a body part (two for the legs) and design say two programmes around this. 2 programmes or twice a week. Do it for 3-4 weeks. Then change it up. Makes sense?


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Yes and no, I think just poor phrasing on my part: I want to focus on those areas but don't know the name of the exercises I intend to do. I guess I was asking if there were any specific exercises or areas that I had overlooked for core strength that might be of use to help?

I am thinking squats and planks as a base for hips and 'body' then other things to focus on upper back, lower back, chest and shoulders for both strength and range of mobility. Things like low row, dorsal raises, press ups, chest and shoulder press, lat pull down (I've been in the internet finding names!), possibly some trx stuff as there is a class at my gym. Anything else?

Also, what is best for range of motion - I was thinking something like yoga but are there any other simple things I can do to help?

[scibby]

I would ditch the squats, at least to start with, and go with lunges/step ups and deadlifts. For people with lazy glutes and dominant quads (everyone mostly) squats are quite hard to do correctly. Here's an example.


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[scibby]

Eg

Programme A
Legs 1. Reverse lunges
Legs 2. Romanian deadlift
Chest. dumbbell press
Upper back. cable row
Lower back. Reverse extensions
Shoulders. Dumbbell flys
Abs. Plank

Programme B
Legs 1. Step ups
Legs 2. Hamstring curls
Chest. Press up
Upper back. Single arm row
Lower back. Can't think of one
Shoulders. Military press
Abs. Leg raises

Bish bash bosh.



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