Can you please let us know how the new 10 week at-home strength plan differs from the previous 12 week plan?
Similarly, how does the 16 week sweet spot plan differ from the previous 18 week sweet spot plan?
This is a different/new plan so it will not be ‘converted’
16 weeks is different than 18 weeks by 2 weeks for starters
The 16 week plan combines workouts from sweet spot parts 1 - 2. - 3 - 4 and has the wintertime intensity workouts
The Periodization is different, added a middle field test; 3 weeks on 1 week off ; added Sweet Spot TSS Rides that can be done indoors or outdoors on a group ride or solo; are added with how to Zwift instructions. New training tip content added
Understood. But seriously, if you have enough room to do a kettlebell swing, you have enough room to do a Bulgarian split squat. Do this exercise with your foot on a chair and a fairly heavy kettlebell overhead (this guy is using a tiny one) or just holding (hanging) two reasonably heavy dumbbells, and tell me your legs, hams, and glutes aren’t crying. And if you can actually tell me that, it’s easy enough add a 70 lb weight vest.
I have always thought that doing this exercise to failure was a reasonable definition of hell. As you tire you instinctively start to use the supported leg more, so you’re basically doing a one legged squat on one side and a leg extension on the other. Hurts. Bad. And then you have to switch legs.
I do this now, except for the overhead kettlebell part.
My reaction was to the need for a squat rack. There are a ton of good leg strengthening exercises you can do without a squat rack, so this requirement for a non-gym strength plan seemed odd to me. I was (am) hoping that Fascat will come up with alternates for the squat rack part.
Cool. I’m trying to suggest workarounds without waiting for @FRANK to do it. The program (I have the previous one, not the new one) essentially wants you to be able to do squats with weights heavy enough to do sets of 10, 6, and 3 (I’m simplifying) with a certain percentage of your one rep max for the squat. Thus you need a squat rack to get such a heavy weight on your shoulders.
I would expect that you would get pretty equivalent results if you can find a one-legged squat-type exercise that you could load heavy enough to do 10, 6 and 4? at certain percentages of your one rep max for that exercise. That is, loading with dumbbells, kettlebells, weight vest, whatever that does not require a squat rack to get the weight in place.
Different question: have you ever switched out the Saturday workout - sounds like a sweet spot from the podcast - for a group ride? For me, that would be a regular thing - Saturday group ride with friends.
Yes that is super common and I believe Frank wrote a training tip or podcasted on the topic. Essentially working with the group dynamics to spend a lot of time in the sweet spot zone, whether that be taking long pulls on the front or staying in the pack depending on the pace.