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Friel's weight lifting plan(6 posts)

Friel's weight lifting planMeMyselfandI
Jul 11, 2001 2:41 PM
After recently firing my coach, I picked up Joe Friel's "The Cylists Training Bible". I've gotten so far in the book as to being in the Weight lifting chapter. I'm somewhat torn by this weight lifting plan. It goes right from "Anatomical Adaptation" into really heavy weights. I was more familier with the plan expressed in "Off Season Training For Cyclists" as well as Serious Cycling. In these books, you go from Transition (equal to AA), to Foundation (8-12 reps 3-4 sets), and THEN to the really heavy weights, 1-6 reps, 5-7 sets. It worries me going from light weights to really heavy weights so quickly.
Does anyone have experience with Friel's weight plan?
re: Friel's weight lifting plan/Transition from .....TC
Jul 11, 2001 3:18 PM
I noticed that too a couple of years ago. I hadn't been lifting much since college and reallly wanted to start slow. I used the last 2-3 weeks of the AA to transition to the MS phase. I took the difference in reps and weight(from the 2 phases) and transitioned to the MS phase. So that when I got to the MS phase it wasn't since a big jump in weight. I gave myself the 8 weeks for the AA phase and then used 2 more weeks for the transition to the MS.

I continued to tweak his plan to suite my needs. I think overall it's a great plan. You just have to be flexible enough to make it work for you.

Baby steps...Canidraftyou
Jul 11, 2001 6:40 PM
I also disagree with his workout plan. I have been very active in the gym for the last six years. I just got into Road Bike last year, was on a MTB for three yrs prior to Road Bike. Weight training huge if you target legs. No matter the sport, you need to take baby steps. Its not how much weight you use, its how you use it, slow and controled. You need negative weight resistance. The only muscle group that gets a fast past rep. is the lower leg (Calve). And then spin on a stationary bike for 20 min. after a soft stretch. "You can make a small amount of weight seem like a ton, if you go slow and controled."
Why go heavy and rest blowing a knee, hell, you cant cycle if you blow a knee. I work out to improve my fitness, not to become another Muscel head. Just my thoughts.

Peace out,
Baby steps...MeMyselfandI
Jul 12, 2001 1:56 AM
You'd think you'd gain more strength with the non-Friel way. Last year by the end of the off-season I was doing leg presses of 7 sets of 6 reps with 650 pounds. I never would have been able to do that much the Friel way, I just wouldn't have the base.
Also, the only time I've seen fast reps recommended is in the "power" phase. It's the last phase before the season starts. After your form is down pretty well. It's to turn your "pure power" into quick movements. For a squat they recommend you go down slowy, and then explode up.
Baby steps...Canidraftyou
Jul 12, 2001 9:21 AM
Going down slow and exploding up during squats is correct, but alot of stress on the knees. Its a gamble! Whats more important, Cycling or Weight lifting? If it works for you, then this is great.

Have a safe one,

Peace out
Friel's ProgramJon Billheimer
Jul 13, 2001 11:11 AM
TC makes a good point. For those of you who have experienced difficulties, you should e-mail Joe Friel with your feedback. He, and all good coaches, takes this into consideration when doing updates.

Before anyone dismisses his program, you should be aware that it's almost a direct replication of the work of Tudor Bompa, the foremost authority on periodized weight training in the world. Bompa, now at U of T, trained several world champion Romanian athletes and has virtually rewritten the book on sport specific, functional weight training. For further reference, check out the cycling-specific program in Bompa's Periodization Training for Sports.

BTW I've used Friel's program successfully the past two years. The results for me have been less time in the weight room, a better transition of strength gains to the bike, and more energy for cycling. I've found the program has given me more bang for my buck.