At risk of being too simplistic: you’ll be providing a stimulus via a workout, then letting your body recover and get stronger. The time required to recover and get to a supercompensated state might be 6-12 hours for a short-duration, low-intensity run. Maybe 24-48 for a weekly low-intensity long run, 48-72 hours for a strength workout. And, within the context of a large ongoing volume of base training, it might take 5-10 days to recover and supercompensate from a muscular endurance (ME) workout. (I don’t have any real experience with ME workouts, so take this with a grain of salt.) If you can recover in 6-7 days, and basing your training on a 7-day schedule fits the rest of your life, great. If you need 10 days to recover, give yourself 10 days to recover.
I’ve been using the fantastic article Steve wrote on training for ice and mixed climbing (https://uphillathlete.com/training-ice-mixed-climbing/) for my strength training over the last 4 months. I’m just moving into the muscular endurance phase now, and had a quick question about the optimal number of ME workouts in a given week.
In the article, there’s this table:
Wednesday Ice-Beast Workout
And there’s also this table:
To progress the Ice-Beast Workout, add rounds per the following schedule:
Weeks 1 and 2: 2 rounds
Weeks 3 and 4: 3 rounds
Weeks 5 and 6: 4 rounds
Weeks 7 and 8: 5 rounds
To me, this suggests I should be doing 1 ME workout a week. But elsewhere in the article, Steve suggests:
“For another eight weeks, add this workout into your program once every 10 days. This is a difficult, and also very powerful, workout. Do not overuse this, as you’ll end up sick and/or injured without sufficient rest.”
Doing it once every ten days will mean that there will be weeks that have no ME workout in them. Is this right? Also, what should I be doing for my other strength workouts? Every other week I’ll be adding in a Max Strength maintenance session, and aiming for two climbing sessions every week. Do I need another strength workout in there?
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