Heavy weights + circuit training/metabolic conditioning?

dmt4641

I have been lifting on M W F (using NROLFW) and have been trying to incorporate HIIT workouts 2-3 days a week on my non-lifting days. I have several "HIIT" workout dvds that have mostly plyo type exercises, but some them also incorporate lighter weights and seem more like circuit training or metabolic conditioning during part of the workout. For example, using 10 lb dumbbells and doing intervals of fast squat presses. I know I need to give my muscles rest on my non-lifting days, so I'm wondering if I should be doing a different type of cardio and/or when I should be doing cardio so that my muscles have adequate recovery.

Thanks!

Cherimoose

If an exercise feels heavy or fatiguing, or if it's explosive, it might impact your recovery.. especially if your muscles are sore from the previous workout.

dmt4641

Thanks. So how does one incorporate HIIT workouts with explosive plyometrics when doing weight training?

Cherimoose

Thanks. So how does one incorporate HIIT workouts with explosive plyometrics when doing weight training?

There's no simple formula unfortunately - especially without knowing which exercises you're doing. Basically listen to your body, and proceed with caution with intense exercises (like jumping lunges). If your legs are very sore after a lifting session, consider skipping plyo that day. Tendons & ligaments take longer to recover than muscles, so i'd start with short plyo sessions, and add a little each workout, rather than go all in.

meshashesha2012

Do then same day you lift but several hours apart. Hiit effects your cns almost the same as strength training so doing it on your off days from lifting is counterproductive

Also doing plyometrics as hiit is a good way to get an injury

jimmmer

Also doing plyometrics as hiit is a good way to get an injury

^So much this.

If you want a good example of a programme that intelligently incorporates plyo and heavy lifting - look at WS4SB3.

Notice DeFranco keeps the rep range low (1-3 reps) - a few good quality clean explosive movements - not an ideal fit for HIIT (due to overuse injuries/form breakdown) and something that can interfere greatly with other cns intensive activities such as squatting and deadlifting if programmed incorrectly by a noob.

dmt4641

Thanks guys. I'm definitely a noob! I lifted today and just did intervals on the step mill for 15 min afterwards. I will probably hold off on plyometrics for a little while until I get the basics down. I just heard so many great things about HIIT, bought a few HIIT dvds, then was surprised that they all had plyometrics and/or light weights and didn't know how to incorporate that.