Rest days go on Thursdays and Sundays for myself. I follow the 3 on, 1 off, 2 on, and 1 off schedule. What are your rest days and what plan are YOU following? Post to comments.
Workout
“Double AMRAPs”
1st AMRAP in 5 minutes:
Max distance handstand walk (use mats to estimate distance). Stop at 5 minutes or 20 attempts. Modify with handstand hold against the wall or plank to max seconds.
2nd AMRAP in 8 minutes:
2 Turkish get ups 53/35 lb.
5 Burpees
M-W-F WOD
T-TH- Strength
Sat-Row
also throw in double one day a week by adding WOD either T-TH or Sat.
Sunday rest.
Wow, John, that’s quite a schedule. For a while I was doing 5 on 2 off, but I found that my energy level was noticeably lower at the end of the week and I wasn’t satisfied with my workout times, particularly when strength classes were in the mix. Adding an additional rest day has helped a lot, so I now typically do 4 workouts a week and try to avoid more than 3 days in a row. Although Pat sometimes makes it hard by posting fun workouts every day, but I usually know when my body needs that mid-week rest day and can resist the temptation of a cool workout (today being a perfect example-see you all tomorrow).
Jay-You’ve stood the test of time (6 years at it, right?) good advice about listening to your body.
I’m still in the early stages and seeing results (and also between jobs- so i have the time to commit) so I think I’m more focused on form and setting a foundation to grow on. Also my numerous injuries have motivated me to do more and improve other skills while I’m sidelined from running and lunges. I do feel a little burnout at times but seem to work through it once I get the energy from so many inspirational athletes and coaches at MBS!
Jurney mentioned the possible endurance thing this morning. Can someone maybe explain what that would entail. I know Brian MaKenzie does a lot of the interval stuff. Is that what it would be? And doing it on T/Th would interfere with strength class.
Well, I was hoping for a little more feedback on that question!!? But, thanks John and Jay.
Tod, the endurance class is going to be running, rowing, jumpropes, and an assortment of other movement based exercises aimed at improving endurance. We’ve had a few discussions about where it could lead and the sky is the limit…I’m real excited about bringing this in.
Yes, if you are in the strength class (I’m assuming you are doing that because your goal is to get STRONGER), then the endurance class would likely interfere. We are going to be putting up more info soon..stay tuned!
thanks
Pat
How about expanding the question to address people’s approach to a healthy lifestyle: diet, sleep, supplements, PT, acupuncture, stretching, meditation, icing, WORK, stress, etc? I struggle with many of those things. Thanks.
Due to my work schedule, 48 hours on, 96 hours off, I typically try to get every day that I’m home in at the gym. At least 2x a week I’ll stay for strength or practice something that needs work. Recently I been trying to strengthen my shoulders with various excercises. This works pretty good for me because I’m guaranteed my 2 days rest each week. On the downside it’s very hard for me to commit 100% to the strength program beacause my days off change each week so I have to program my own workouts which I really dont have any experience or knowledge on how to do. Anyway, thats how I roll for now!!!
Pat: Great question. I could debate this one for hours. Here’s what I have been primarily following for months:
M-W-F = Strength (I program my workouts)
T-TR-Sat = WOD (MBS programs)
Sunday = Cleanup up the mess. I let my body and the week’s workouts dictate what I do. I seldom (2X a month max) take full rest days. I usually take at least one lighter day a week, which might mean stretching, shoulder PT,and light run for example. This light day is usually around 30-40 minutes. The other days are typically about an hour workout. When I take a full rest day it is usually on the weekends. I try to pay close attention to not overtraining any one body part.
I get to MBS as often as I can and that is dictated by my family and work schedules. That puts me all over the board on # of days and time of day.
That said, I manage to hit 3 days a week year round. More often than not, I get in 4 days and have found that if I get 5 days in a week for multiple weeks, something ends up getting hurt. On the flip side if I only get 2 days in, then I feel muscle pain all over and it’s like starting over again!
My biggest issue is that I sometimes hit 6pm followed by 6am and that takes a toll - just not enough rest time.
Oh, I LOVE the new 9am Sat followed by 10am row - a great addition.
Regardless if I make it in or not, gauranteed that I spend all day thinking about how I can squeeze one more workout in!
Pat - on the Endurance class - YES, YES, YES - sounds great. Love to hear more about that when it gets rolled out.
I am stubborn and have a hard time taking a day off. Usually take one weekend day off and will try and fit another one in somewhere during the week but that is very inconsistent. I find myself going Monday - Saturday way to often.
Lately I’ve been taking 1-2 days off per week, but with no structure to it. With only one day off per week, I was getting beat up, so I signed up for the strength class. It won’t lower my total volume, but I’m hoping the two days of strength will vary the stress enough that I’ll get enough recovery.
I really believe that I shouldn’t be taking any days off. I think you actually recover better if you do some light, active recovery on your “days off”.