Shadowpup
Cathlete
I was wondering if you guys could help me out with figuring out my workouts considering my schedule. I have been waiting to see what rotation Cathe puts up for STS/Shock Cardio but the reality is that I won't be able to do it considering my schedule. I am planning on doing the 6 1/2 month STS rotation staring Jan. 12th. The reality is that I am not willing to give up my winter sports (which I am not doing nearly enough of so far and I only have until April for them) My mom will be in Boulder for most of Jan-March so that frees me up to ski on Wed.
Here is a run down of my basic (crazy) schedule
Monday: 2 pilates classes and a weight lifting class
Tuesday: Pilates class and STS Chest, Shoulders & Biceps
Wed: Ski and Pilates class
Thursday: Pilates Class and STS Back & Biceps
Friday: I am in Boulder can possibly do some form of outdoor/indoor cardio
Saturday: STS Legs + Ab circuit
Sunday: Rest or Stretch
So do you guys see any where I can add in the Shock Cardio (realistically??) I guess I could do a HIit on tues and/or thursday or Saturday but don't want to wear my legs out for the following day of skiing. I do think I should keep one day of rest/stretch in on most weeks to avoid the possibility of overtraining. I will probably ski one day each week end with the family as well. I am trying to find places to put in more cardio as I am not getting nearly enough in as it is...
ANY HELP WOULD BE APPRECIATED!
Well, I played around a little ...
There were a couple of tricks I used that might work for you. One was changing the order of the workouts, changing how I handled rest days, and sometimes planning on a nine day period rather than a seven day period. I could do the two upper body splits next to each other, because the muscles were not the same. I’d do larger muscles first when possible (chest/back then bi/tri). Then, I’d have at least two days break and do Legs. Doing Back next to Legs did not work well, and doing small muscles next to Legs was a problem (my forearms/grip are usually first to be exhausted). But, using one weekend for upper body, doing up to two intense Cardio Coach workouts in the middle, and using the second weekend for a really intense Legs workout was fine. In your situation I might even do Legs and then one of the shorter HIIT. If your weight lifting class is mainly demonstration and you can use lighter weights, it might be a nice muscle relaxer.
If you go for seven days, it might look like this:
Sat: Ski with family, STS Legs, Abs
Sun: light skiing, Shock Cardio or HIIT
Monday: 2 pilates classes and a weight lifting class (day off of STS)
Tuesday: Pilates class and STS Chest, Shoulders & Biceps
Wed: Ski and Pilates class and STS Back/Biceps
Thursday: Pilates Class, Family Ski, short HIIT
Friday: in Boulder: rest for the weekend! Walk around to stay loose.
I personally find that I can do short HIIT with Legs as long as I don’t push my legs the next day. It does cut into the level of effort for one or the other of the workouts, but that might look like this:
Sat: Ski with family, STS Legs, Shock Cardio HIIT
Sun: ski with family
Monday: 2 pilates classes and a weight lifting class; HIIT if you like
Tuesday: Pilates class and STS Back/Biceps
Wed: Ski and Pilates class, Shock Cardio if you are not tired from skiing
Thursday: Pilates Class, Family Ski, Chest Shoulders Triceps
Friday: in Boulder: rest for the weekend! Walk around to stay loose.
---> Gives: three STS, Two Shock Cardio, three family skiis, one rest day, one lighter day.
If you go for a two week view of your program, it might look like this. I put a line break after completing each of the three STS dvds. Also, I added more light days, because you are so active and you’ll make better gains with STS if you have more rest rather than less.
Sat: Ski with family, STS Legs, Abs
Sun: light skiing with family, some stretching
Monday: 2 pilates classes and a weight lifting class; Shock Cardio HIIT
Tuesday: Pilates class and Shock Cardio – non HIIT style
Wed: Ski and Pilates class; STS Chest, Shoulders & Biceps
Thursday: Pilates Class, Family Ski
Friday: in Boulder: rest for the weekend! Walk around to stay loose.
Sat: Ski with family, STS Back/Biceps
---> Gives: Three STS, Two Shock Cardio, three family skiis, one rest day, one light day
Sun: light skiing with family only, some stretching
Monday: 2 pilates classes and a weight lifting class; Shock Cardio low impact
Tuesday: Pilates class and STS Legs
Wed: Ski and Pilates class and Shock Cardio HIIT
Thursday: Pilates Class, Family Ski, STS Back/Biceps
Friday: in Boulder: rest for the weekend! Walk around to stay loose.
Sat: Ski with family, STS Chest, Shoulders & Biceps
Sun: light skiing only
---> Gives: Three STS, Two Shock Cardio, four family skiis, one rest day, two light days