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Lifting Type 2
Part 2 of 3 · October 12, 2026 · Start with Type 1 for what the classifiers mean
Type 2 is where the idea shows: the session is built group by group. Two of the three groups (upper, trunk, lower), and Duration says how many exercises each one gets. At Duration 2 that's two per group: four main exercises, plus the two minors.
Which two groups depends on the day and on everything else in the week: upper-body lifting stays off hard-swim days, and leg lifting next to a ride is fine as long as the combined load stays manageable.
Type 2 · Duration 2 · Medium · Standard: upper + trunk
| Group | Exercise | Sets × reps | Against my record |
|---|---|---|---|
| Upper | Lat pulldown | 3 × 10 | 72% of max · 105% of last time |
| Upper | Single-leg cable row | 3 × 10 each side | 75% of max · 100% of last time |
| Trunk | Hip thrust machine | 3 × 10 | 70% of max · 113% of last time |
| Trunk | Half-kneeling kettlebell lift | 3 × 10 each side | 68% of max · 150% of last time |
| Minor: sport support | Band external rotation (swimming) | 2 × 15 each side | light |
| Minor: core | Dead bug | 2 × 8 each side | light |
Every main lift sits in the medium band (68–75% of its estimated max), which is where building happens. The "last time" column is the second check: the kettlebell lift is 150% of last time because last time was two sets and this is three, at the same weight. The hip thrust compares against everything I did that day, warm-up included.
The same two groups and four exercises turn into different sessions as intensity and style change:
| Label | Sets × reps | About | What it's for |
|---|---|---|---|
| Type 2 · Duration 2 · Medium · Standard | 3 × 10 | 70% | Building (the session above) |
| Type 2 · Duration 2 · Heavy · Power, heavy | 3 × 5 | 85% | Strength, small steps up |
| Type 2 · Duration 2 · Medium · Power, explosive | 6 × 3, fast | 65–70% | Speed and power, full rest between sets |
| Type 2 · Duration 2 · Light · Endurance | 2 × 20 | 40–45% | Muscular endurance; an easier week |
| Type 2 · Duration 1 · Light · Standard | 2 × 12 | 45–50% | Two exercises, not four: an easy week |
"Heavy" isn't a number I picked once. Each lift is judged against my estimated max and against what I actually moved the last time I did it. Heavy goes as far as is safe, in small steps, because for someone who's lifted for years 1% is a lot of weight. When I'm building, the assistant aims for 70–80%. For a race taper, the plan is to cut lifting by 40–60%, and where in that range should come from how my reports say I've held fitness before. That part is still being built.
Next: Type 3: The Whole Body