Hello all!
I work shift work in the military, and I'm looking to switch up routine. I've officially plateaued with old routine, and I am looking into the benefits of the short-duration, high intensity workouts. I've found/tried a few so far, and they definitely feel great. But here is conundrum: I only work out on the days I work (I'm active otherwise, but don't make room for full sweat-sessions). Here is work schedule (12 hour shifts):
Monday/Tuesday
Off Wednesday/Thursday
Friday/Saturday/Sunday
Off Monday/Tuesday
Wednesday/Thursday
Off Friday/Saturday/Sunday
So I effectively work out for 2 days, then 2 days off, then 3 days, then 2 days off, then 2 days, then 3 days off. I was thinking about adding in that Friday off as a workout day, just to keep it a little above "maintenance".
When I say I'm military, I'm Air Force. For the last 4 years I've achieved 100% on PT test (9 min 1.5 mile run, 67+ push ups in 1 minute, 57+ sit ups in 1 minute, <30in waist). So I wouldn't want this new routine to interfere with ability to do this. Also, I have organized PT on Tuesdays and Thursdays, which is similar to the high intensity workouts I've started, which cannot be moved to different days.
I know this is a lot of information, but ultimately I don't want to over/underwork body. I want to try this high intensity program, but how often, what should Saturday workouts consist of (recovery or different high-intensity)?
High Intensity W/O question
Moderators: Boss Man, cassiegose
Re: High Intensity W/O question
Hi Ddani, good to speak to you again.
The main problem is your shift system and the way you've worked around it. I'd suggest you use something like a TBT system, that permits 3 day a week workouts, with the option of sticking to the same 3 days a week.
So perhaps Monday Wednesday Friday would work for you.
You could mix in quite a few compound movements, squats, lunges and variations of those, also like chin-ups, deadlifts, bent over rows, upright rows, chest presses, wood choppers, dragon flags, miltary presses assuming you've got access to some free weights.
To be honest I'd have suggested press-ups, but you're probably sick to death of them I'd imagine
.
You could also mix in a bit of direct abs work like planks, v-ups a.k.a. bananas and leg raises,
I would suggest you do 2-3 sets per exercise and go for 6-10 reps per set.
The main problem is your shift system and the way you've worked around it. I'd suggest you use something like a TBT system, that permits 3 day a week workouts, with the option of sticking to the same 3 days a week.
So perhaps Monday Wednesday Friday would work for you.
You could mix in quite a few compound movements, squats, lunges and variations of those, also like chin-ups, deadlifts, bent over rows, upright rows, chest presses, wood choppers, dragon flags, miltary presses assuming you've got access to some free weights.
To be honest I'd have suggested press-ups, but you're probably sick to death of them I'd imagine
.You could also mix in a bit of direct abs work like planks, v-ups a.k.a. bananas and leg raises,
I would suggest you do 2-3 sets per exercise and go for 6-10 reps per set.