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Trail maintenance soreness; Time for a new style of weight training.

Thursday, January 24, 2013 by  
Filed under Daily Blog

January
24
2013

Yesterday I met Mike Simmons and his son, John, at the newly-constructed Mt. Dora trail’s skills area (story and photographs). Unfortunately the skills area didn’t get any rain, and the soft clay was pretty chewed up. We fixed the clay, and sprayed it down with water to help it firm up. I have a feeling this is not the last time we’ll be doing that. We also re-worked the clay staging area, which was set too close to the features. That was quite a bit of clay to move, and took a fair amount of work. My blisters now have blisters on them.

While we were working one of the guys I met at the work day, Abram, showed up on his new steed. We were just about finished up with the maintenance and I had my bike with me, so I took off to do a little riding with Abram. It was a fairly short, but fun, ride!

The squat and deadlift area of my home gym.

The squat and deadlift area of my home gym.

So one thing that really stood out in the days following Saturday’s trail work day is how much I’ve been neglecting my weight training. Man, I’ve been SORE pretty much all week long! Up until today my hips, back, triceps, biceps, forearms and even my fingers were all killing me. About the only muscle groups that didn’t hurt were my quads and calves.

In the past my weight training workouts have always been “bodybuilder style”; they involved splits and either high volume/high intensity or low volume/very heavy weights. The problem with this style of split training is that some part of me is always sore and recovering. That’s no good for my cycling.

Several of my cycling friends do Crossfit workouts every day. I am going to start doing something along those lines here in my home gym. Instead of splitting my muscle groups into days and killing myself with lots of volume, I’m going to try simply doing a few compound exercises every morning or every other morning. Fairly low volume and heavy weights–just something to keep my muscles active and challenged nearly every day. I’ll be sore at first, but as I continue to do the workouts soreness and post-workout muscle fatigue should not be an issue.

I have a feeling this style of weight training will be a much better fit for my athletic goals than the way I’ve always trained in the past.

I’m going to head into the gym now and do a little deadlifting. 🙂

John Stone Fitness Comments

4 Responses to “Trail maintenance soreness; Time for a new style of weight training.”
  1. Good call John. I remember a while back contributing (maybe even starting?) a thread on the forums discussing this exact topic…why we train. It seems most people who lift weights do so in the bodybuilder/hypertrophy mentality, when in reality most of (not all) those same people don’t desire those outcomes.

    Keep us posted!

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  2. I totally agree. You definitely need to have a strong core and good balance to be strong on a bike. I do a lot of high rep, low weight lifting as well as a P90X routine “core synergistics” that really helps your balance. I have several friends that have tried crossfit and all have told me of people having an increased tendency to rupture your Achilles tendon. I don’t know why other then what I have read on the interwebz but it appears certain exercises really strain that area. A quick google search found this:
    http://fitnesspainfree.com/?p=437
    Where we see problems in Crossfit:

    High rep box jumps
    Double Unders (High Volume)
    Running (Forces to the Achilles Tendon are 6-8 x body weight during certain phases of running)
    Jumping exercises
    Too much volume of these exercises overall or a period where the volume of these exercises is increased suddenly.

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    • Craig, you hit on one of the primary reasons I won’t actually be following Crossfit. Not necessarily for the specific exercises you mentioned, but mainly because quite a few of the exercises I’ve seen listed on the WODs would aggravate some of my old nagging injuries (shoulder, knee, lower back).

      Aside from that, one of the things I like best about weight training is not locking myself into something I “must” do. I like to have the freedom to do what I want, and so I don’t respond well following a workout that someone else tells me to do.

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