Hypertrophy

I’ve been asked to log more actual workouts. I don’t often do this because I find it boring when I read it on other sites. I guess, however, this would depend on the person. I’d love to hear about Patxi Usobiaga or Alberto Contador’s training. But that’s always a secret. As a middling weekend warrior I certainly don’t have any training secrets, so if it can help anyone out to hear what I do I’ll record it.

Here in my first cycle of training enthusiasm has been low due to “the worst” inversion anyone around here has seen. Each day is an evaluation over whether training in this air has actual benefits. I can always drive 15 minutes up the hill to get out of it, which I usually for my runs. Gym training has sucked but I’m sticking to the schedule regardless.

Climbing days consist of a lengthy warm-up, usually 30-45 minutes of bouldering, followed by the hangboard workout outlined in this post. I then do a series of lock-off and reaches on the systems wall. I do 4 sets of 8 reps for each arm for jugs, pockets, and undercuts. I also do an aerobic workout on this day of about an hour of hiking, running, or sitting on my trainer in the time trial position.

The next day I ARC train, which is low level climbing without getting pumped to increase capillarity. I’ve been doing one set of 30 minutes in the garage. This days also includes something aerobic, as well as my foundation or stabilizer exercises. I do this for both upper and lower body. I will actually post video of these movements at some point in the future because everyone should be doing them.

My lower body day is a series of one leg movements. Most of these can be found in various Beachbody workouts, and perhaps all of them in Tony Horton’s upcoming One on One for one leg workout, which he made for me (but it’ll be great for everyone, I promise). I also do some core work on this day. Since I’ve had a break from both I’m starting slow on both fronts. I set of 30 for each leg on ten different exercises, followed by one of Beachbody’s short ab or core routines. I build on each workout as I progress, trying to keep from getting sore. I finish this day with a harder run or ride or brick (ride/run). One day a week I’ve been building mileage. Last week I did a three hour run. This week is was 4:15. I’ll keep increasing this to get ready for Mexico in March.

Oh, yeah. I also start almost every day with 20-30 minutes of yoga.

Even though the focus is hypertrophy, the bulk of my hours training are doing low-level aerobic work. This is the burden of the endurance athlete. Still, my main focus in this cycle are my resistance workouts. And given that I was coming off a break these are almost foundation work as much as pure hypertrophy. This is cool because I don’t want to gain much muscle mass and my goal is to prepare my muscles for the upcoming strength training phase.

pics: even in the most challenging circumstances, the members of Team Zissou keep moral high.