Need some Training advice

[Dr Strangelove]

So yeah, I have discovered that I am not superhuman and do need time to let my body recover. I was on the following schedule for the past month:

Wed/Saturday: Krav Maga Training
Monday/Thursday: Running High Intensity Training
Sunday/Friday: Lifting Days Usually sets of 12-10-8 and doing BACK/BIS/SHRUGS or CHEST/TRIS/SHOULDERS or LEGS with abs thrown in as well.

I guess I have been overdoing it so yeah....any input on this?

[UGHQ_Tempus]

Of course.

My theory is that intensity and sleep dominate your recovery equation. I'm trying to get some sort of points system together. Something like this:

Normal Workout: 2
Intense Workout: 4
Light Workout: 1
Less than 5 hrs sleep: 1
6-7 hrs of sleep: -1
7-8 hrs sleep: -2
8-9 hrs: -3
10+: -4

Make sure you end the week on a negative.

If you are eating heathly and high in protein then you get a negative. Eat like shit and its a positive. Eat normal and its a 0.

Stress at work is a positive. Add a point for every major stressful incident each day. Same with home life and relationships.

Once you have a handle on how much crap you are loading on yourself then you can ensure that your workouts aren't overtaxing you. As per our talks, you've probably noticed that adding in an extra potein shake or making your shakes with water (less stress on the digestive system) helps keep you energized.

My best gains were made during my 6 weeks vacation/layoff. I slept 10+ hrs a day for about 3 weeks and lifted intensely 5+ times a week, sometimes going to the gym twice a day for cardio at night. And I gained 10 lbs of muscle in under 4 weeks adding over an inch to my arms. I credit the sleep with most of that.

[Dr Strangelove]

I really like where you are going with this Tempus, big kudos to you. Sleep is key, I will definitely give you that. Problem is that sleep is harder to come by than one might admit. I do 6hrs a night now, and that's above average for me. On the weekends I try very hard to get 8 or more if I can. When I was really ill last week i was closer to 10 and noticed that I was just feeling better overall. I dunno, life is busy as shit, it's hard to get sleep.

Then I am stressed about not getting into the gym so that is an anxiety issue on top of the stress I am putting on my body in the gym.

Two days a week of Krav is a given and I would also like to lift twice per week, that is already 8pts for me with the Krav session plus another 4-6 for the lifting session since I figured I am regular on one day and pretty intense on an other. So 12pts total just from that. If you add my work and homelife into this, I am looking at least at 20pts there.

How the heck can I get to negative if I am over 30pts a week on a good week?

[UGHQ_Tempus]

Decide why you are working out. Is it because you use the workouts for stress management or is there a goal beyond that? Looking to trim some fat? Add some muscle? Want a six pack?

If your goal is more than just physically being in the gym then you need to work smarter.

If your life stress is too high then you might want to think about focusing on getting that squared away. You should never let missing a workout add stress. Gym time should be healthy and add to your life. I consider mine to be iron meditation. It would be insane to have some chic miss yoga and get stressed. We should be no different.

Krav is intense. 2 sessions is probably all the workout you need to get stronger and fitter. Lifting is a supplemental at this point. You don't need 2 sessions. You might not even need one. I only lift twice a week with any intensity. The rest of my gym time is cardio or rehab for my knees.

[Dr Strangelove]

Hmm, well I workout to relieve stress and help me stay fit. I always say that a healthy body is a healthy mind and I am trying very hard to live up to that.

What I get stressed about is being too busy to work out. I think it is the busy part more than the not getting into the gym...if that makes any sense.

I can completely get it when you say "iron meditation". In the gym my headphones are on, my head is clear, and I am only focused on one thing....

So yeah....hmmm. I guess I need to see how things go. Part of my being overtrained was also to do with this infection I am getting over. It is almost cleared up so I will try my 4 days a week idea with two days of just stretching and low impact workout and see how it goes.

Your advice about sleep is spot on though, I am making an effort to get to bed by 11pm so I can at least get 6-7hrs of sleep instead of 4-6. This week alone, I have noticed a huge difference.

Could you suggest a lifting routine for me for a two times a week approach?

My main focus is core strenght and conditioning with the interest of supplementing my martial arts training.

[badi1000]

thanksss the best way to make more and more money www.wowlife.tk www.easymoneynow.tk

[Vega]

It looks like the only day you are giving your body time to rest is on Tuesday. One way you can give your body some rest with your current schedule is to work your upper body on one weights day and your lower body on the other weights day. Also depending on what your goals are, you could drop or reduce one of the cardio routines.