? S/H 2x/week

[NinjaMom]

Hi Cathe,
I would like your advice on doing S&H 2 times per week. I just finished 5 weeks of PUB/PLB doing them 2-3 times per week. I was planning on doing the following:

Mon & Thurs.....Chest/Back/Shoulders
Tues & Fri......Legs/Tri/Bi
I have karate on M,W,Sat with varying intensity so I add in running or imax to supplement when I'm not sparring.

If you think this is too much, how about doing:
Mon......Chest/Back/Shoulders
Wed......Legs/Tri/Bi
Fri......PUB+floor work of PLB
Tues, Thurs, Sat....cardio(karate,running,cathe dvd..)

How long do you recommend doing strength oriented training before going back to endurance? My goal is to increase strength and build mass and then go back to endurance for definition.

Thank you :7
JJ

 

[Cathe Friedrich]

Hi JJ!
Doing the slow and heavy series two times per week is mentally very tough. Here is an idea:

I would suggest doing the slow and heavy series once a week for two weeks along with your usual cardio.

Then do it twice a week as you have listed it above(for just one week like this)along with some cardio. Take three full days off.

Now do the Pure Strength series once a week for three weeks along with your usual cardio. Take three days off.

Now do your favorite endurance rotation for 3 weeks along with your usual cardio.

Either repeat the ENTIRE cycle or tweak a bit if you find you need a little more or less of something. Good Luck!

 

[NinjaMom]

Thank you so much Cathe! This sounds great. I have printed it out and will follow it for the next few months and see what happens.

Have a wonderful Easter...I hope the Easter Bunny hops by your house and leaves some goodies for you and the boys:9

JJ