A little help please? (That means you, Aled)

[JonnyJames]

Right. For quite some time now I've been struggling with how to fit ESW of some kind of another into my 4-day a week lifting schedule.

I quickly gave up 3 full body sessions a week for that very reason, but even training lower body only 2xweek I'm finding it hard.

Last month or so I've been fitting a few sprints into the end of my upper body sessions but it's still interfering with my training. I'll be doing my ME lower body work today and I can clearly feel that my legs haven't fully recovered from the sprints on the rower I did on tuesday, even though, on tuesday itself (the day after a pretty intense RE LB day) they felt fine.

So I need to get my ESW even further away from my LB sessions. I'm thinking one HIIT session and one complex/circuits/technique practice sort of thing.

Workout schedule is:

Mon LB RE
Tue UP ME
Wed Off
Thu LB ME
Fri Off
Sat UB RE
Sun Off

I'm thinking Friday HIIT, Sunday complexes - probably about 20 minutes each. I want to keep wednesday off as the LB ME sessions seem the most susceptible to... interference.

So basically I'm asking:

Does that look alright?

[chi]

Personally i just tack on some bike sprints after i've lifted weights whenever i have the time and inclination

[JonnyJames]

Personally i just tack on some bike sprints after i've lifted weights whenever i have the time and inclination

Umm... yeah. That's exactly what I've been doing but it hasn't really been working out.

[plateau2]

Does everything have to fit into a 7 day window?

[JonnyJames]

Does everything have to fit into a 7 day window?

Yup.

[ATZ]

Well the general concenus (from what I've read) is to do that sort of work after your LB ME work - kinda getting all the stressfull work done at once and leaving you a full week to recover, if you can handle it go with that or I'd say slot it on friday. So HIIT after LB ME and complexes I'd say as you've suggested on Sunday.

Being as your looking to add mass you sure you're getting enough cals to fully recover also? I know since rugby training has recommenced my recovery from lifting seems to be longer if I don't get my eat on.

[JonnyJames]

Well the general concenus (from what I've read) is to do that sort of work after your LB ME work - kinda getting all the stressfull work done at once and leaving you a full week to recover, if you can handle it go with that or I'd say slot it on friday. So HIIT after LB ME and complexes I'd say as you've suggested on Sunday.

Being as your looking to add mass you sure you're getting enough cals to fully recover also? I know since rugby training has recommenced my recovery from lifting seems to be longer if I don't get my eat on.

Thanks mate. I'll see how I'm feeling at the end of play today and take it from there.

Recovery from lifting doesn't seem to be the problem - ensuring I'm on the cusp of 'uncomfortably full' pretty much all day long seems to take care of it. It's recovering from the cardio I have problems with.

And regarding my question re: recovery drinks; would a scoop of whey and a scoop of maltodextrin in a pint of skimmed milk (or similar variation thereof) be basically ideal then?

[666]

Eat more, sleep more, try a foam roller.

[666]

Alternatively, deload every so often.