Got your original book mid-summer and it is awesome .  Also, just now commencing your 16 week training program for a mid-distance race in 4 months (for the Cold Stroke Classic in NC).

However, now that summer / “peak race season” has ended, I (and I suspect many others in colder climates) also want to hit the weights a bit harder.

My question is, what kind of split would you recommend for your minimum of 2 days of weight-training per week?

So far, I have come up with these two key weight workouts to alternate between:

• Workout #1:Squats (barbell), Bench Press (bar or db), Pull Ups / Chin Ups, Dips, Sit Ups (Ball)
• Workout #2: Lunges (or Deadlifts), Shoulder / Military Press, Rows (bar or db), Power Cleans (or Barbell Curls), Leg Raises (Hanging)

Also, would you go “medium weight (relative to max), medium to high reps (8-12) generally?

And last thing, any thoughts on added benefits from trying to be “explosive” with your weightlifting movements and hitting that important “fast twitch” fiber?

Would love to know your thoughts / recommendations. Thanks and keep on rocking it! Wyatt

If the Cold Stroke Classic (January 2015) is an important race for you should probably wait till you get through the race before changing things up too much in the weight room. You should be scheduling your year around your racing not the seasons. As such, keep on the training for the Cold Stroke and just maintain your strength as the race is not too far off.

After that – the rules change. We are assuming you have been padding and racing all summer. It is time to take a break and that includes taking an off season from the weights for 1-2 months. Off season does not, however, mean nothing. You can still do strength training but also try to mix it up in the gym a bit. Do something different than your normal regimented program. Maybe try some of those new fangled whole body exercises you see always see Men’s Health that look silly but are actually harder than they look on paper. Maybe hit up a power yoga class.

If you follow along in the book you will see that we recommend periodizing your weight program right along with your training. There is a time to hit the weights hard and that time is the power phase of your periodized training year.  Given that you seem to enjoy the gym, you can consider starting your strength training a little earlier than your paddling after your break. As a general rule, we like to see people paddle more than spend time in the gym but if you dig the gym – go for it.

We are bearish on too much in the way of explosive training in the gym. These types of workouts have their place but we have seen too many athletes hurt themselves in the gym and recommend limiting anything explosive to your intense workouts on the paddle board.

As far as your two day workout split goes –  looks good. I would just add a little core (planks and similar)  at the end of each session.  You might also consider adding some single squats or double leg squats on a balance board or upside down Bosu. A little instability in the gym seems to help.