Periodization Crosstraining-Suggestions?

[Patrick McDonnell]

Because I cross train with bicycling, I am struggling with how to properly periodize my bodyweight/gymnastics training. The problem with any type of dedicated cross training is that my "rest" days from one activity have a significant load from the other activity. So the intervening bodyweight training affects my recovery from bicycling and vice versa. Lately, I have been basically doing a 3 day cycle- upperweight bodyweight; lower body and core; and then bicycling--usually in the form of interval training. After about 2 of these 3 day cycles, I have a complete rest day. In each of these three activities, I have basically plateaued for several months.

My typical upper body routine involves static holds (straddle planche and straddle front lever); 3 sets of Beginner Ring Series; 3 short rope climbs; 3 sets of 3-5 reps press (HSPU, Bulgarian Dips); 3 x 3-5 of a pull (I'm working on OAPU, by using the "free hand" to grab the ring strap for assist with a one hand negative); grip work-roller and grippers); and abs.

My typical lower body is 3 x 3 Pistols-both sides (6 x3); 3 x 20 jump squats; 3 x 20 kettlebell swings (55 pound bell); 3 x 10 leg extensions; 3 x 8 reverse leg lefts of incline bench for back; 3 x 3 back wall limbers; hanging v-lifts using a closed door against my pull up bar as a stall bar; L-sit-(static for 1 minute); calf work

My typical bicycle workout is usually interval based: I do a lot of 2 x 20 mins in the sweet spot (L4) with a power meter equipped bike; and as the summer season comes in, I do some shorter more intense intervals; and long weekend rides.

I am thinking about dropping all three activities back in intensity and then working up gradually in a 6 week period. For example, last night, I dropped my straddle planches to tuck planches (and levers) and then did 2 sets of most of the exercises instead of 3. I also concentrated on keeping perfect form for each movement. By the 6th week, I hope to be doing my regular routine in perfect form and getting closer to holding a combined 1 minute for regular planches and levers (my lever off the ring series is already pretty solid; and I can hold a 5 second planche). I am going to dial back the other parts of my 3 day cycle as well and then work up the intensity in a six week cycle. After six weeks, i will again reduce intensity and try and work my way up in the next cycle to a slightly harder routine. (With a power meter on my bike, adjusting the interval intensity is probably the easiest part of this plan).

As an aside, I am acutely aware that my bicycling performance would improve if I substituted "more biking" rather than the lower body training; and would improve even more if I was just purely a cyclist. I also understand that I would get stronger if I eliminated a cardio intensive activity like bicycling. (For my riding a bike is just fun, and If I do it, i like to be able to hang with the big boys, and squeeze out a long ride). Anybody else ever derive a good periodization plan so that there is steady improvement across activities

[Chris Cantrell]

I would like to know this as well, X eleventy.

[Alvaro Antolinez]

I am not sure but it seems to me that you are trying to reach too many things at the same time, maybe aiming for improving one part at a time and putting the others in maintenance will give you better results ( not needed to abandon them though). I would like to know what the big guys say :?: