This blog entry is the first in my series on how to create further adaptation in the pursuit of increased strength, improved body composition, or setting a new personal record in a race/event. Many of you have been training here for two years now and continue to make impressive gains. However, as time passes and you get closer and closer to your genetic potential there is more of a need to “shock” the system.  It would be no different than if you spent six months doing nothing but running and then decided to start weight training. The introduction of a new stimulus (weight training) would be more than enough to elicit further adaptation in lactate threshold, strength, recovery, etc.

 

Today’s topic is all about training frequency. The 2x/week and 3x/week model is great if you’re a beginner or continue to see gains at that frequency. However, going from 11% to 9% bodyfat, adding 10 lbs to a 400lb deadlift or shaving 10s off a 6:55 2000m row is an above-average goal that requires a unique approach to training.

 

One of the most effective ways to realize your potential is to start training multiple times a day. Multiple training sessions a day is a proven strategy used by many professional athletes and Olympians since the earlier 70′s. However, when you’re a professional it’s necessary to dedicate your life to physical performance.  Working out 4-5x/day is not practical for anyone with a career, family or social life. But if you can manage to find the time to train twice a day your results will be nothing short of amazing!

 

STEPPING UP TO TWO-A-DAYS

There is no question stepping up to twice-a-day training is a serious commitment for serious people. It isn’t easy, especially in the beginning. Most will quit. A deep sense of fatigue, loss of muscle mass, decreased testosterone production, and even depression are common in the initial stages of two-a-days. I suggest you increase your training volume gradually. Your first cycle should be 4 weeks long, followed by 4 weeks of once-a-day training. By the time you do your second two-a-day cycle your body will have fully adapted to the demand of the first cycle and will respond much more favorably to the stress of training.   

 

Another important consideration is the time between workouts and how to maximize recovery during that time. First, a post-workout (PWO) shake is a must. You can read more about PWO shakes here. In addition to your normal PWO shake I suggest adding the following:

 

With PWO Shake (AM session)

• 10,000 mg of Vitamin C
• 3-6g of Taurine (helps combat stress, especially physical stress)
• BCAAs (10-20g)
• Glutamine (20-40g)

 

With PWO Shake (PM Session)

• Uber Inositol (3-10g at bedtime)
• BCAAs (10-20g)
• Glutamine (20-40g)

 

Also, increase fish oil consumption throughout the day to 12-16g.

 

Make sure there is adequate time between training sessions (at least 6 hours) and spend that time doing as little as possible. A 30-minute nap would be ideal, but few of us have the luxury of sleeping in the middle of the day. Just try to minimize physical stress as much as possible between workouts. Instead of running, walk. Instead of walking, sit. Instead of sitting, lay down. And if you find yourself laying down close your eyes for 20-minutes.

 

Also, pay attention to caloric intake. Even though the goal for many of you is to get leaner and lose body fat, training more requires more fuel. Consuming the same amount of food and training twice as much will only impede recovery. Increase caloric intake by at least 500 calories/day on training days. Additionally, if there was ever a time to consume more carbohydrates (fruit, rice, sweet potatoes) this is it. That’s not a license to eat donuts. It just means adding a fruit or starch to each meal between workouts will help maintain fuel levels.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

GETTING STARTED

I  have created a number of scenarios to assist you in organizing your training schedule based on specific objectives.

 

Scenario #1: Overall Fitness / Sport-Bias

The quest for overall fitness should involve a combination of both resistance and mono-structural training. Mono-structural training includes running, cycling, swimming, and rowing. Whether you’re competitive or recreational, having an organized plan is critical to maximizing performance.

 

If running/rowing/cycling/swimming is your number one priority…

AM: Run, Row, Cycle, Swim, Practice, etc.

PM: Resistance Training

Scenario #2: Improved Body Composition/Hypertrophy

The best way to improve body composition is with resistance training. That said, there are several methods of organization that could work. Of all the scenarios below the fastest way to transform body composition is to do high intensity work in the morning (1-6 reps) and high-density/high volume training in the evening.

 

OPTION 1

AM: Strength/Power (1-6 reps).

PM: Power Endurance (High Volume)

 

OPTION 2

AM: Power Endurance (High Volume)

PM: Strength (1-6 reps), keep total sets below 20.

 

OPTION 3

AM: Power Endurance (Strength/Power-Bias)

PM: Power Endurance (Normal or Endurance-Bias)

 

OPTION 4

AM: Power Endurance, Strength or Power (Total Body)

PM: Corrective Work, Isolation Training

 

Scenario #3: Strength/Power Emphasis

AM: Power / High Velocity Movements (Cleans, Snatches, Jerk, Sprints)

PM: Strength / Slow Tempo Movements  (Squats, DL, TGUs, Bench Press)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SAMPLE SCHEDULE

Below is the schedule I recommend for introducing two-a-day training.

 

First 4-Week Cycle (2 days a week)

Monday: Rest

Tuesday: AM/PM

Wednesday: Rest

Thursday: AM/PM

Friday: Rest

Saturday: AM

 

As your work tolerance and ability to recover improve try adding another day. Separate training days with rest days to maximize recovery.

 

Second 4-Week Cycle (3 days a week)

Monday: AM/PM

Tuesday: Rest

Wednesday: AM/PM

Thursday: Rest

Friday: AM/PM

Sat/Sun: Active Recovery (light activity)

 

After a second unloading phase of 4 weeks, your third two-a-day cycle can extend to 8 weeks. That’s right, eight weeks of two-a-days. By then your body will begin to shift dramatically.

 

PUTTING IT ALL TOGETHER

To make this possible we will start offering open gym times throughout the schedule. Open gym times are for anyone interested in training twice a day and are reserved for unlimited packages only. Consult with your coach prior to starting twice-a-day training to make sure it is a viable option for you and to help you organize your training schedule.

 

Open Gym Times (viewable on Mindbody)

 

Monday – 10:00am – 12:00pm, 1:15-2:15pm, 4:15-5:15pm

Tuesday - 4:15pm-5:15pm

Wednesday – 10:00am-12:00pm, 1:15-2:15pm, 4:15-5:15pm

Thursday - 4:15-5:15pm

Friday – 10:00am-12:00pm, 1:15-2:15pm, 4:15-5:15pm

Saturday – 11:00am-1:00pm