Scared of over training, but don't know what to prioritise...
sophzhr
Posts: 96 Member
Up until about 2 weeks ago, my routine consisted of calisthenics three times a week, HIIT or interval training on days in between, and martial arts a couple of times a week too.
This worked well for me in terms of time, but I recently started lifting (for a change of pace mainly) three times a week, and now I'm struggling to fit it all in, for obvious reasons - I don't WANT to give up my calisthenics, since I'm finally making good progress towards pistols, chin ups etc., but right now I'm trying to do HIIT, calisthenics, lifting and martial arts. I'm scared of over training, and also I'm usually too tired after my calisthnics workout to do any HIIT.
Does anyone have any suggestions? Is over training a real worry if I manage to do fit in calisthenics+HIIT and lifting on alternating days? Is there anyone else balancing all of these types of training successfully?
Thank for any advice!
This worked well for me in terms of time, but I recently started lifting (for a change of pace mainly) three times a week, and now I'm struggling to fit it all in, for obvious reasons - I don't WANT to give up my calisthenics, since I'm finally making good progress towards pistols, chin ups etc., but right now I'm trying to do HIIT, calisthenics, lifting and martial arts. I'm scared of over training, and also I'm usually too tired after my calisthnics workout to do any HIIT.
Does anyone have any suggestions? Is over training a real worry if I manage to do fit in calisthenics+HIIT and lifting on alternating days? Is there anyone else balancing all of these types of training successfully?
Thank for any advice!
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Replies
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Up until about 2 weeks ago, my routine consisted of calisthenics three times a week, HIIT or interval training on days in between, and martial arts a couple of times a week too.
This worked well for me in terms of time, but I recently started lifting (for a change of pace mainly) three times a week, and now I'm struggling to fit it all in, for obvious reasons - I don't WANT to give up my calisthenics, since I'm finally making good progress towards pistols, chin ups etc., but right now I'm trying to do HIIT, calisthenics, lifting and martial arts. I'm scared of over training, and also I'm usually too tired after my calisthnics workout to do any HIIT.
Does anyone have any suggestions? Is over training a real worry if I manage to do fit in calisthenics+HIIT and lifting on alternating days? Is there anyone else balancing all of these types of training successfully?
Thank for any advice!
Prioritizing one's training is important because your body only has so much to give, there is no such thing as 110%. First and foremost it is important to determine what are your training goals, weight-loss is not really a training goal. It does help support weight management but it alone should not be a training goal. In other words, what is a physical goal you might have? Is being better at martial arts a goal for you? General conditioning? Being more flexible and improving core stability? Do you play a sport? Whatever it might be, figure that out first and then what works for training will make more sense.
For instance, typically (I'll bold that so I don't get blown up by the few outliers) Martial Arts training itself will help build strength, some core stability, and endurance. I guess you can argue that Power is trained to some degree as well but not to the degree it can be. So, a Martial Arts program might have a two to three day strength training plan that has a larger focus on heavier lifts for maximal / absolute strength development and some power development and supporting muscle groups. If the martial artist were competitive and in-camp for a fight, that strength training would likely drop to two days a week to avoid interfering with training time but maintain the same focus. See where I'm going with this?0 -
Up until about 2 weeks ago, my routine consisted of calisthenics three times a week, HIIT or interval training on days in between, and martial arts a couple of times a week too.
This worked well for me in terms of time, but I recently started lifting (for a change of pace mainly) three times a week, and now I'm struggling to fit it all in, for obvious reasons - I don't WANT to give up my calisthenics, since I'm finally making good progress towards pistols, chin ups etc., but right now I'm trying to do HIIT, calisthenics, lifting and martial arts. I'm scared of over training, and also I'm usually too tired after my calisthnics workout to do any HIIT.
Does anyone have any suggestions? Is over training a real worry if I manage to do fit in calisthenics+HIIT and lifting on alternating days? Is there anyone else balancing all of these types of training successfully?
Thank for any advice!
If your calisthenics is strength oriented (pistols, chin ups, etc.), what are you looking to acheive by adding lifting, that you can't through body weight training? Many people have gotten seriously strong through calisthenics training, so maybe you just need to adjust that aspect of your program, rather than add another item?0 -
You need to look out for the sympoms of over training where your performance drops off and you arent recovering. You should take it seriously becayse all your performance will nosedive then. You should have at least one complete rest day imo, then id listen to your body becayse if you do too much it cna get countreproductive.
You might be have to fit it all in it depends not just on frequency but also duration and intensity. Do you really need the hiit?
Changed mind and see you are 18. If it were me then id get some balance and train at most 4-6 times a week.
Id do 3 resistance and 3 cardio if its weight loss you are after. Hiit and martial arts being cardio. Calisthenics and lifting being resistance. Listen to your boy you might be able to manage more for isnace if sessions were 30 minutes, but you might need to rest as well if your body tells you to.
You cna oogle articles on overtraining, just be safe and sensible and look after yourself.0 -
I agree with Sam_I_Am. For anyone pursuing exercise, doing what you like to do is most important. I think you are heading on a train to burn out doing as much as you're doing now. You're working hard but doing some things twice and the end results aren't going to reflect the energy you're expending. So, if you have an overarching goal in mind pick the activities that will support your goal. My dad is martial arts instructor, and I competed nationally for awhile when I was in my 20s. It was a lot of fun and I loved challenging myself. If that's something you're into, focus there. If, on the other hand, you are only doing martial arts for the cardio, perhaps that's something to drop because you can get the same benefits from the remaining activities.0
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I can't believe I'm about to suggest this, but--have you considered trying CrossFit? From my perspective as an outsider, that seems to incorporate several of your types of training into one workout. You're still getting all the work in, but with less time/exhaustion and more energy to devote to doing the individual components right. You could maybe alternate that with your martial arts work?0
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I think you need first to decide what is your main sport where you want to see progress. If it is martial arts, talk with your teacher, I doubt he/she wants you to do all this, as your performance will suffer. Usually strenght training is part of the martial arts training, and your teacher should give you advice on what to do and when.
If you have no goals and just are doign whatever sounds fun, then again figure out what sounds more interesting right now. If you want a break from calisthenics, exchange it for weight lifting for a while. If you feel you need something to help with calisthenics, addressing specific strength issues, then add the weight exercises that will help you with what you need, not a full routine. With martial arts twice per week, and especially if you are only doing it as cardio, I would drop the HIIT completely.0 -
Combine the calisthenics and weight training. Keep what's most important to you in each. You could also do a "finisher" at the end of your strength session as opposed to a full day dedicated to HIIT. Or at least cut the full days of HIIT down0
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Wow, so many amazingly helpful answers, thanks guys!0
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Sam_I_Am77 wrote: »Up until about 2 weeks ago, my routine consisted of calisthenics three times a week, HIIT or interval training on days in between, and martial arts a couple of times a week too.
This worked well for me in terms of time, but I recently started lifting (for a change of pace mainly) three times a week, and now I'm struggling to fit it all in, for obvious reasons - I don't WANT to give up my calisthenics, since I'm finally making good progress towards pistols, chin ups etc., but right now I'm trying to do HIIT, calisthenics, lifting and martial arts. I'm scared of over training, and also I'm usually too tired after my calisthnics workout to do any HIIT.
Does anyone have any suggestions? Is over training a real worry if I manage to do fit in calisthenics+HIIT and lifting on alternating days? Is there anyone else balancing all of these types of training successfully?
Thank for any advice!
Prioritizing one's training is important because your body only has so much to give, there is no such thing as 110%. First and foremost it is important to determine what are your training goals, weight-loss is not really a training goal. It does help support weight management but it alone should not be a training goal. In other words, what is a physical goal you might have? Is being better at martial arts a goal for you? General conditioning? Being more flexible and improving core stability? Do you play a sport? Whatever it might be, figure that out first and then what works for training will make more sense.
For instance, typically (I'll bold that so I don't get blown up by the few outliers) Martial Arts training itself will help build strength, some core stability, and endurance. I guess you can argue that Power is trained to some degree as well but not to the degree it can be. So, a Martial Arts program might have a two to three day strength training plan that has a larger focus on heavier lifts for maximal / absolute strength development and some power development and supporting muscle groups. If the martial artist were competitive and in-camp for a fight, that strength training would likely drop to two days a week to avoid interfering with training time but maintain the same focus. See where I'm going with this?
I do struggle with picking a particular 'goal', to be honest. In terms of my martial arts, I do Krav Maga, so there are no tournaments, and my instructor doesn't suggest a program for students. However, I obviously have to have good cardio ability, so I can't omit that.0 -
mantium999 wrote: »Up until about 2 weeks ago, my routine consisted of calisthenics three times a week, HIIT or interval training on days in between, and martial arts a couple of times a week too.
This worked well for me in terms of time, but I recently started lifting (for a change of pace mainly) three times a week, and now I'm struggling to fit it all in, for obvious reasons - I don't WANT to give up my calisthenics, since I'm finally making good progress towards pistols, chin ups etc., but right now I'm trying to do HIIT, calisthenics, lifting and martial arts. I'm scared of over training, and also I'm usually too tired after my calisthnics workout to do any HIIT.
Does anyone have any suggestions? Is over training a real worry if I manage to do fit in calisthenics+HIIT and lifting on alternating days? Is there anyone else balancing all of these types of training successfully?
Thank for any advice!
If your calisthenics is strength oriented (pistols, chin ups, etc.), what are you looking to acheive by adding lifting, that you can't through body weight training? Many people have gotten seriously strong through calisthenics training, so maybe you just need to adjust that aspect of your program, rather than add another item?
Yes, it's been my form of strength training for over a year now. It's without a doubt an excellent way to develop strength, but I felt like I was spinning my wheels for a while, and just wanted to try a different form of training to see if it would help me to make some more significant strength gains.0 -
I agree with Sam_I_Am. For anyone pursuing exercise, doing what you like to do is most important. I think you are heading on a train to burn out doing as much as you're doing now. You're working hard but doing some things twice and the end results aren't going to reflect the energy you're expending. So, if you have an overarching goal in mind pick the activities that will support your goal. My dad is martial arts instructor, and I competed nationally for awhile when I was in my 20s. It was a lot of fun and I loved challenging myself. If that's something you're into, focus there. If, on the other hand, you are only doing martial arts for the cardio, perhaps that's something to drop because you can get the same benefits from the remaining activities.
I practice Krav Maga, so unfortunately there are no competitions (only gradings every 6 months), but I could never give it up - the only reason I do HIIT training is to be fit enough for it (aside from the obvious cardiovascular benefits). Were you lifting/doing calisthenics whilst competing, or only training in martial arts?0 -
cheshirecatastrophe wrote: »I can't believe I'm about to suggest this, but--have you considered trying CrossFit? From my perspective as an outsider, that seems to incorporate several of your types of training into one workout. You're still getting all the work in, but with less time/exhaustion and more energy to devote to doing the individual components right. You could maybe alternate that with your martial arts work?
Haha, in theory it's a good idea, and I have thought about it before, but from what I have seen of Crossfit, (and its reputation), I'm not too eager to try it out
I'll have to look into it though in case I can't find a way to balance things. 0 -
About the only real concern with HIIT that I've seen is doing it for too long. HIIT training depresses your immune system, so the recommendations I've seen are:
* Rotate HIIT out after 4 weeks (That is, doing only HIIT training 3-5 times per week), do non-HIIT (ie, steady state) for 8 weeks, rinse and repeat.
* Do one HIIT day per week (Assuming 3-5 training days per week), indefinitely0 -
Combine the calisthenics and weight training. Keep what's most important to you in each. You could also do a "finisher" at the end of your strength session as opposed to a full day dedicated to HIIT. Or at least cut the full days of HIIT down
Thanks for the suggestion - this was ideally my 'new' plan, but I found that I just didn't have enough energy after my calisthenics to do any HIIT...I only need about 15 minutes of it, but when I tried I could barely get through 5 (I'm usually deadbeat after calisthenics, since all the exercises are quite challenging for me - chin ups, pistols, dips, push ups).
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Anyone have any thoughts on me maybe trying to separate my workouts? As in calisthencis in the AM, HIIT in the PM, and then lifting the next day? I do feel like I'm being too optimistic with what my body can take, I've been doing all of it for nearly 2 weeks and I'm already feeling a bit drained
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I do calisthenics/gymnastics, dodgeball, tennis, martial arts, squash, indoor climbing and weight work. I don't have a day off. I'll do up to 4 hours of exercise/sports/training in a day.
Overtraining comes when you don't sleep enough and push hard while not eating enough for your activities - you'll start to feel rough as in lethargic etc and get a cold. I'm the wrong side of 40 so definitely would be affected by overtraining. I try to make sure I get my 6 hours a night to avoid feeling run down.
If you do feel run down, don't push yourself. You'll just catch a cold off someone. When I've overtrained, I'll either get a cold or my labrynthitis kicks in (I go dizzy - inner ear infection) which is a warning I've pushed too hard.0 -
Anyone have any thoughts on me maybe trying to separate my workouts? As in calisthencis in the AM, HIIT in the PM, and then lifting the next day? I do feel like I'm being too optimistic with what my body can take, I've been doing all of it for nearly 2 weeks and I'm already feeling a bit drained
No harm in separating things out. Means you can recover somewhat and fuel up for the next session. I eat to train/play/exercise.0 -
Anyone have any thoughts on me maybe trying to separate my workouts? As in calisthencis in the AM, HIIT in the PM, and then lifting the next day? I do feel like I'm being too optimistic with what my body can take, I've been doing all of it for nearly 2 weeks and I'm already feeling a bit drained
A good guideline for increasing fitness while minimizing risk of overtraining is, "Keep the hard days hard and the easy days EASY."
Twice a week, I run hard in the mornings (just about to head out for speedwork!) and lift heavy in the evenings. I definitely don't squat/deadlift as much as I could if I hadn't run in the morning, but that is fine with me. Running is my priority right now. I have a third "hard run" day--my long run--and the rest of that day I do nothing, haha. ETA: Not quite nothing. I eat. My entire house.
The intervening days, though, I jog easy to increase my weekly miles or bike long&easy for aerobic cross-training. And my body has informed me that with this schedule, I *MUST* take a real rest day each week.
Honestly, with your current schedule, I highly doubt you are getting the full benefits of *true* HIIT. I don't mean random interval or circuit work. Real HIIT should be ridiculously draining, a complete all-out effort. You *shouldn't* be able to match HIIT with other workouts or do it two days back-to-back. Generally, if you can, you're not pushing hard enough for it to be real HIIT. (The term has gotten way watered down into more generic interval training, however. I'm not sure which way you're meaning it.)0 -
cheshirecatastrophe wrote: »I can't believe I'm about to suggest this, but--have you considered trying CrossFit? From my perspective as an outsider, that seems to incorporate several of your types of training into one workout. You're still getting all the work in, but with less time/exhaustion and more energy to devote to doing the individual components right. You could maybe alternate that with your martial arts work?
Haha, in theory it's a good idea, and I have thought about it before, but from what I have seen of Crossfit, (and its reputation), I'm not too eager to try it out I'll have to look into it though in case I can't find a way to balance things.
Just to throw my own experience in here. My husband wanted to try CrossFit and wanted me to go with him. I didn't want to because of all the stuff I had heard, particularly on this board. I went anyway and found it to be completely different than what I expected. We had great trainers who were strict on form, forcing people to drop weight if they had to. I loved the workouts, the people and I learned a ton. I have visited other boxes while travelling and found the same at each one.
I am not currently going to CrossFit because i have different goals right now (focused on triathlon). I just wanted to throw that out there. I suspect, based on your post, that it may be something you might like.0 -
I lift weights and as a part of my programming I do some body weight work as well....there's not reason you can't incorporate some of your calisthenics with weight lifting...most people do.
beyond that, maybe establish some fitness goals to help direct you...you don't have to work in everything at once either. I, for example, tend to work in seasons. In the spring and summer I spend a lot of time in the saddle logging miles on my bike and get into the weight room 2-3x weekly...in fall and going into winter I tend to spend more time in the weight room and less time on the bike...I do dabble in some cyclocross in the fall though...but once the winter really sets in, I'm mostly in the weight room and do more indoor cardio.0 -
What are your top 3 goals in order of priority?0
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darrensurrey wrote: »I do calisthenics/gymnastics, dodgeball, tennis, martial arts, squash, indoor climbing and weight work. I don't have a day off. I'll do up to 4 hours of exercise/sports/training in a day.
Overtraining comes when you don't sleep enough and push hard while not eating enough for your activities - you'll start to feel rough as in lethargic etc and get a cold. I'm the wrong side of 40 so definitely would be affected by overtraining. I try to make sure I get my 6 hours a night to avoid feeling run down.
If you do feel run down, don't push yourself. You'll just catch a cold off someone. When I've overtrained, I'll either get a cold or my labrynthitis kicks in (I go dizzy - inner ear infection) which is a warning I've pushed too hard.
Thanks for the advice - I usually get plenty of sleep, but I am eating at a small deficit, since I am trying to lose weight. I keep it minimal though, since I workout hard and frequently.0 -
cheshirecatastrophe wrote: »Anyone have any thoughts on me maybe trying to separate my workouts? As in calisthencis in the AM, HIIT in the PM, and then lifting the next day? I do feel like I'm being too optimistic with what my body can take, I've been doing all of it for nearly 2 weeks and I'm already feeling a bit drained
A good guideline for increasing fitness while minimizing risk of overtraining is, "Keep the hard days hard and the easy days EASY."
Twice a week, I run hard in the mornings (just about to head out for speedwork!) and lift heavy in the evenings. I definitely don't squat/deadlift as much as I could if I hadn't run in the morning, but that is fine with me. Running is my priority right now. I have a third "hard run" day--my long run--and the rest of that day I do nothing, haha. ETA: Not quite nothing. I eat. My entire house.
The intervening days, though, I jog easy to increase my weekly miles or bike long&easy for aerobic cross-training. And my body has informed me that with this schedule, I *MUST* take a real rest day each week.
Honestly, with your current schedule, I highly doubt you are getting the full benefits of *true* HIIT. I don't mean random interval or circuit work. Real HIIT should be ridiculously draining, a complete all-out effort. You *shouldn't* be able to match HIIT with other workouts or do it two days back-to-back. Generally, if you can, you're not pushing hard enough for it to be real HIIT. (The term has gotten way watered down into more generic interval training, however. I'm not sure which way you're meaning it.)
I may try doing morning HIIT and evening calisthenics then...like you say though, my 'HIIT' will most likely devolve into interval training at this rate. When I designated a day for HIIT, I definitely pushed myself to my max (I'd usually just end up lying on the floor for 20 minutes after haha
).
At the moment, since I've just started training, my PT has me doing (what I find) are relatively 'easy' workouts, so hopefully I can work out a good regime before things get too intense, lifting-wise.
Thank you for the advice
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3dogsrunning wrote: »cheshirecatastrophe wrote: »I can't believe I'm about to suggest this, but--have you considered trying CrossFit? From my perspective as an outsider, that seems to incorporate several of your types of training into one workout. You're still getting all the work in, but with less time/exhaustion and more energy to devote to doing the individual components right. You could maybe alternate that with your martial arts work?
Haha, in theory it's a good idea, and I have thought about it before, but from what I have seen of Crossfit, (and its reputation), I'm not too eager to try it out I'll have to look into it though in case I can't find a way to balance things.
Just to throw my own experience in here. My husband wanted to try CrossFit and wanted me to go with him. I didn't want to because of all the stuff I had heard, particularly on this board. I went anyway and found it to be completely different than what I expected. We had great trainers who were strict on form, forcing people to drop weight if they had to. I loved the workouts, the people and I learned a ton. I have visited other boxes while travelling and found the same at each one.
I am not currently going to CrossFit because i have different goals right now (focused on triathlon). I just wanted to throw that out there. I suspect, based on your post, that it may be something you might like.
It's true that Crossfit, like all sports/workouts, has some merit, but I also have an issue with transport/location. The only Crossfit gym near me is quite out of the way, and since I use public transport, it doesn't look very plausible for me. I'm lucky enough to have my gym only 20 minutes away though
I will keep it in mind though, thanks!
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3dogsrunning wrote: »cheshirecatastrophe wrote: »I can't believe I'm about to suggest this, but--have you considered trying CrossFit? From my perspective as an outsider, that seems to incorporate several of your types of training into one workout. You're still getting all the work in, but with less time/exhaustion and more energy to devote to doing the individual components right. You could maybe alternate that with your martial arts work?
Haha, in theory it's a good idea, and I have thought about it before, but from what I have seen of Crossfit, (and its reputation), I'm not too eager to try it out I'll have to look into it though in case I can't find a way to balance things.
Just to throw my own experience in here. My husband wanted to try CrossFit and wanted me to go with him. I didn't want to because of all the stuff I had heard, particularly on this board. I went anyway and found it to be completely different than what I expected. We had great trainers who were strict on form, forcing people to drop weight if they had to. I loved the workouts, the people and I learned a ton. I have visited other boxes while travelling and found the same at each one.
I am not currently going to CrossFit because i have different goals right now (focused on triathlon). I just wanted to throw that out there. I suspect, based on your post, that it may be something you might like.
It's true that Crossfit, like all sports/workouts, has some merit, but I also have an issue with transport/location. The only Crossfit gym near me is quite out of the way, and since I use public transport, it doesn't look very plausible for me. I'm lucky enough to have my gym only 20 minutes away though
I will keep it in mind though, thanks!
That's totally understandable. I was just addressing the issue of the bad rap. If it doesn't work for you, it doesn't. I wouldn't suggest going totally out of your way to try it.
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What are your top 3 goals in order of priority?
I'd have to say:
1. Fat loss (whilst maintaining as much muscle as possible - hence the weight-lifting)
2. Martial arts improvement (the reason HIIT is important for me)
3. Strength gains - I'm aware that I won't make mass gains in a deficit, but I've still been able to increase my strength (calisthenics) this way.
Like I say, the lifting is mainly to facilitate muscle maintenance, and to give me a change of pace.0 -
What are your top 3 goals in order of priority?
I'd have to say:
1. Fat loss (whilst maintaining as much muscle as possible - hence the weight-lifting)
2. Martial arts improvement (the reason HIIT is important for me)
3. Strength gains - I'm aware that I won't make mass gains in a deficit, but I've still been able to increase my strength (calisthenics) this way.
Like I say, the lifting is mainly to facilitate muscle maintenance, and to give me a change of pace.
So, you have a couple of options. Try and incorporate everything, see how you go but run the risk of over reaching (I think it is unlikely you will over train but simply get to the point where you feel burnt out), manage to incorporate everything successfully but accept you will dilute your results (due to the physiological reality that you won't really be able to manage intensity, duration, frequency and most importantly recovery properly) or give up something (either weights or callisthenics.)
Up to you really. I think it's a straight shoot out between ditching weights or callisthenics personally.0 -
I agree with Sam_I_Am. For anyone pursuing exercise, doing what you like to do is most important. I think you are heading on a train to burn out doing as much as you're doing now. You're working hard but doing some things twice and the end results aren't going to reflect the energy you're expending. So, if you have an overarching goal in mind pick the activities that will support your goal. My dad is martial arts instructor, and I competed nationally for awhile when I was in my 20s. It was a lot of fun and I loved challenging myself. If that's something you're into, focus there. If, on the other hand, you are only doing martial arts for the cardio, perhaps that's something to drop because you can get the same benefits from the remaining activities.
I practice Krav Maga, so unfortunately there are no competitions (only gradings every 6 months), but I could never give it up - the only reason I do HIIT training is to be fit enough for it (aside from the obvious cardiovascular benefits). Were you lifting/doing calisthenics whilst competing, or only training in martial arts?
As part of each class we did stretches and some calisthenics (pushups, etc.) but beyond that it was just sparring and kata and, since my dad also teaches jiu-jitsu, some throws, takedowns and grappling. I wasn't doing any lifting but I was at the dojo 5 days each week for several hours and was in the best shape of my life, even beyond when I was doing gymnastics in high school. 0 -
I agree with Sam_I_Am. For anyone pursuing exercise, doing what you like to do is most important. I think you are heading on a train to burn out doing as much as you're doing now. You're working hard but doing some things twice and the end results aren't going to reflect the energy you're expending. So, if you have an overarching goal in mind pick the activities that will support your goal. My dad is martial arts instructor, and I competed nationally for awhile when I was in my 20s. It was a lot of fun and I loved challenging myself. If that's something you're into, focus there. If, on the other hand, you are only doing martial arts for the cardio, perhaps that's something to drop because you can get the same benefits from the remaining activities.
I practice Krav Maga, so unfortunately there are no competitions (only gradings every 6 months), but I could never give it up - the only reason I do HIIT training is to be fit enough for it (aside from the obvious cardiovascular benefits). Were you lifting/doing calisthenics whilst competing, or only training in martial arts?
No, I was more of a team sports guy so the conditioning was a little different.
For you, you'll need to think about how much conditioning you get during your Krav training sessions, because combat sports can be very aerobic. Whatever conditioning you do aside from that I would cut back on and then see how you feel. Doing 2 to 3 days of strength and power training will help you be better at Krav and overall function, so that should be a strong consideration. Additional conditioning past what is done during Krav sessions needs to be carefully considered. I know a few MMA guys that lift 5 to 6 days a week, do a *kitten*-ton of volume at that, and do a ton of conditioning on the side and they are just beat to death all the time. Don't look at your training as trying to be good at everything, look at it as being a master of what is most important to you because ultimately you can't be great at everything. Yes there are that 1% of people that can, and perhaps you are in that bucket, but most people are not and must prioritize.
Also remember that Fat Loss is largely dependent upon your diet, so keep your training goals relevant to something physical or performance oriented like "supporting your Krav performance."0 -
Didn't read everything....but figured I'd chime in since I had OTS (over training syndrome) back in March. It really is a thing and it is awful. I was doing 5-6 days a week of high impact training for 1-2+ hours a day. Most times I had a weight vest on. I was doing fantastic and then all of a sudden I was performing like crap which led to depression and trying harder. My RHR got pretty high. My VO2 max tanked to where it was 40lbs ago. I was constantly tired outside the gym and my calves started cramping during activities they shoudln't have been (like pushups). Thankfully I caught it fairly early. I majorly backed off for 4 weeks and only did low impact exercises. Then I slowly built back up and started working with a PT who helps me schedule high impact vs low impact and figures out all the this body part this day, etc type of stuff. My performance has skyrocketed due to the strategic planning. I am not working nearly as hard as I was this past winter and the results are unbelievable.
You need to figure out your goals. I see you listed fat loss as #1. I will tell you right now a crazy workout schedule is NOT the answer to fat loss. From past experience I always shredded fat when I was on the injured list and doing modified light workouts. Fat loss is primarily done in the kitchen (nutrition). When training hard and competing/performing your body is constantly juggling water weight and your hormones can get jacked. It really makes it hard to lose weight.
As I think someone else said - there is no 110%....our bodies can and will break. We can't have it all.
Best of luck!0
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