normZurawski said:
pretty basic, really. like i said, after the 'dust off' period where i'll do three exersices per workout moderately (four sets of six-eight) for three weeks, i'll go into a single exersice per workout in a four day rotation of:
bench
power cleans
dead lifts
squats
my powerlifting workouts would consist of moving 10,000 lbs per workout not including warm up sets...whether it was bench, squats, deads or whatever. 10,000 was the magic number. usually it was in the range of 10 sets of three or eight sets of four (or a mix including doubles and singles). depended on what phase of my training i was in.
i'll tailor it a little more (ok, a LOT more) since volume in terms of sheer pounds moved isn't the key. it'll be, at least in terms of power cleans and squats, higher volume of reps with shorter periods of rest.
norm- if you are REALLY looking for something to bring your to the next level of your riding and physical fitness, i would reccomend doing a search on t-nation.com for a program called "fat to fire". when i thought i was in REALLY good shape, i did this program. i lasted a week before it drained me to the point of exhaustion. i took it to a pretty extreme level, upping the percentages of weight, but even at the ones recommended, i know the program would have kicked my arse.