My Current Strength Training Routine
I don’t share much about what I do in the gym, mostly because 1) it’s not too exciting/impressive 2) I’m not sure anyone really cares. But maybe this will give you some ideas for your own strength workouts, or at least show that strength training need not be too complicated or complex.
Cycling is the focus of my training and exercise. My strength work is meant to support that by helping me perform better on the bike and stay injury-free, so I don’t usually go too crazy in the gym. In the summer I aim for 3-5 rides and 2 full-body strength sessions a week. In the winter I prioritize the gym a little more when my riding volume is lower. Here’s a typical strength session for me these days. Keep in mind that this is what works for me and what I like. The workouts I write for someone else might look very different depending on their goals, injury history, available equipment, and personal preferences.
A1) Barbell military press
A2) Hex bar deadlift
The A1/A2 pairing includes my main lifts for the day (usually a deadlift/squat variation for the lower body and a press for upper body). 2-4 warm up sets, and 1-3 working sets of 3-10 reps at an RPE of 7-9 (1-3 reps in reserve/to failure). This is typically between 75 and 95% 1RM (1 rep max).
B1) Weighted chin up
B2) RFE Split squat
B3) Bear plank pull through
B1-B3 is a circuit of 3 assistance exercises (usually a pull, single leg, and core exercise). 1-2 warm up sets, 1-3 working sets of 6-15, again usually at an RPE of 7-9.
I also did some foam rolling and mobility stuff before this for the hips and T spine. The whole thing was about 40 minutes, and I don’t usually like it to take much longer than that. If I have more time/feel like it I might do some crawls or loaded carry, march, or crawl variations as part of the movement prep sequence, as well as some prehab stuff for the lower limb, hips, and truck. I sometimes include some power/explosive type work at different times of the year too.
On the second day I pick exercises that work different planes/angles of movement. So instead of pull ups (vertical pull) I’ll do dumbbell rows (horizontal pull). Instead of split squats (squat/knee dominant) I’ll do single leg deadlifts (hinge/hip dominant). That way I more or less cover all my bases each week.
I honestly don’t change exercises very often. I’m content to stick with the same exercises (or slight variations) for weeks at a time, provided I’m still enjoying it and making progress (more weight/reps each week).
I also include some additional mobility and light conditioning work for the trunk and legs throughout the week (“movement snacks” as Chris Johnson calls them). These are less than 10 minutes, usually performed as a warm up before rides, as well as some stretching afterwards.
As you can see there isn’t a lot here and it’s pretty basic. But it seems to be working, and that’s what matters. Shorter workouts with fewer exercises at a higher intensity is how I prefer to lift anyway.
Let me know if you have any questions or found this helpful :)