#6 WEIGHT TRAINING
Roryd sez: Realizing that all the muscles are connected and work together, there are seven major muscle groups that I think about, stretch and strengthen when I lift weights: abdominals, arms, back, chest, legs, shoulders, sides.
I work out with weights and stretch five days a week, about an hour a workout. I emphasize using light to moderate weights that allow me to easily complete 12 - 15 repetitions with good form. Because running pounds and uses my legs hard, I compliment my running days by an hour of "upper body" training. My cycling days cause no pounding and I compliment these days with "lower body" training. This schedule respects my overall plan of resting major muscle groups 48 hours between workouts.
I lift and lower weights slowly, typically at a count of 5 to 10 seconds up (contraction) and 5 to 10 seconds down (extension). I work my way completely through one set and then repeat for a second, maybe even a third, depending on how slowly I'm going, how much stretching, how I feel. By moving slowly, and through a full range of motion, I am able to get a good stretch. I am able to get in one or two more hours of stretching throughout the week by getting on the floor in front of my television set.
Two books/articles that provide a lot of insight:
SAMPLE UPPER BODY WORKOUT
Chest - BARBELL BENCH PRESS
Back - PULL DOWNS
Chest - INCLINE DUMBBELL PRESS
Back - ROWS
Shoulders - DUMBBELL OVERHEAD PRESS
Biceps - BARBELL CURLS
Shoulders - DUMBBELL LATERAL RAISES
Triceps - OVERHEAD DUMBBELL EXTENSIONS
Biceps - ALTERNATE DUMBBELL CURLS
Triceps - PUSHDOWNS
Sides - SIDE BENDS
SAMPLE LOWER BODY WORKOUT
Legs - BARBELL SQUATS
Legs - LEG PRESS
Legs - DUMBBELL LUNGES
Hamstrings - DEAD LIFTS
Hamstrings - BACKWARD LEG CURLS
Quadriceps - LEG EXTENSIONS
Calves - STANDING CALF RAISES
Calves - SEATED CALF RAISES
Abdominals - REVERSE CRUNCHES
Abdominals - CRUNCHES
Abdominals - LEG LIFTS
Summary: I work out with light weights, through a full-range of motion, five times a week. I don't use heavy weights, but can get quite a burn by simply slowing down and insuring that I am moving through a full range of motion, 5 to 10 seconds in each direction. By alternating between upper and lower body workouts, I give myself plenty of rest.
Next post: What I should eat and drink.