Since I hate SS cardio I need some advice

[donnajo]

I am lifting 4x a week with 2 heavy days and 2 metabolic days.

I would rather do complexes or bodyweight circuits or HIIT for cardio than SS. I would like to incorporate them all for variety and fun.

How can I do that without overtraining. What would be the rule of thumb for volume.

Any help on how to set this up would be helpful. :D

[FitnessModerate]

It probably wouldn't hurt to add 2 10-minute HIIT sessions.

[Fitwolf]

I don't know Donna, but I'm looking forward to seeing other answers.

I don't quite understand complexes.

Volume for BW circuits... yeah, no idea here. :shrug: Sorry!

:popcorn:

[donnajo]

Just basically looking for ways to expend more calories and boost that metabolism. Plus I want to work on my conditioning as well as strength.

I figured it out. I think I am overthinking again. I know what I am going to do. :D

[clc315]

I am lifting 4x a week with 2 heavy days and 2 metabolic days.

I would rather do complexes or bodyweight circuits or HIIT for cardio than SS. I would like to incorporate them all for variety and fun.

How can I do that without overtraining. What would be the rule of thumb for volume.

Any help on how to set this up would be helpful. :D
BW circuits can be be added as long as duration and intensity are kept in check. Try adding one or two circuits a week for 1-2 circuits each and assess on how they affect your conditioning, ability to recover and adapt from your strength training sessions. Increase the workload and then reassess. Another option could be to have 2 strength training sessions per week instead of 4 and have 2-3 bodyweight conditioning days. That will let you develop your work capacity much faster. Once you achieve a satisfactory level of conditioning then you can go back to a 4 day strength training routine and weave in 1 or 2 conditioning sessions so as to not lose what you developed.

[donnajo]

BW circuits can be be added as long as duration and intensity are kept in check. Try adding one or two circuits a week for 1-2 circuits each and assess on how they affect your conditioning, ability to recover and adapt from your strength training sessions. Increase the workload and then reassess. Another option could be to have 2 strength training sessions per week instead of 4 and have 2-3 bodyweight conditioning days. That will let you develop your work capacity much faster. Once you achieve a satisfactory level of conditioning then you can go back to a 4 day strength training routine and weave in 1 or 2 conditioning sessions so as to not lose what you developed.


That sounds good. I like that. I really think my conditioning needs major improvement. I have focused so much on strength gains I neglected that.

[clc315]

I would prefer the second suggestion I gave. having a high work capacity will enable you to work even harder when you go back to a 4 day routine. take a 4-6 week block where you emphasize overall conditioning while decreasing frequency of resistance training. I'm sure you'll be quite pleased

[Cindy Day]

How deep is your decifit on calories and are you doing any refeeds?

[Erik]

I am lifting 4x a week with 2 heavy days and 2 metabolic days.

I would rather do complexes or bodyweight circuits or HIIT for cardio than SS. I would like to incorporate them all for variety and fun.

How can I do that without overtraining. What would be the rule of thumb for volume.

Any help on how to set this up would be helpful. :D

You have to be careful with the volume of high intensity work you're adding to your program. One, it can definitely get to the point where it's too much, and two, if you're not 'eating for it' that risk is even greater.

While most of us find SS cardio boring, there are times when it's the cardio of choice.

I think you could get away with two interval days in your set up, but I'd be doing them on the days you do your heavy, strength-based work, albeit in a separate training session of the day ideally (separated by at least 6 hours). You need days OFF from the CNS-demanding work.

Beyond that, SS cardio should probably make up any additional cardio volume.

[donnajo]

How deep is your decifit on calories and are you doing any refeeds?

My deficit is 20% below maintenance. I am not doing any refeeds yet because I just started dieting and don't feel I need them quite yet.

[donnajo]

You have to be careful with the volume of high intensity work you're adding to your program. One, it can definitely get to the point where it's too much, and two, if you're not 'eating for it' that risk is even greater.

While most of us find SS cardio boring, there are times when it's the cardio of choice.

I think you could get away with two interval days in your set up, but I'd be doing them on the days you do your heavy, strength-based work, albeit in a separate training session of the day ideally (separated by at least 6 hours). You need days OFF from the CNS-demanding work.

Beyond that, SS cardio should probably make up any additional cardio volume.

I was thinking of doing just that. on my two heavy days I thought of doing a BW interval circuit. I found a cool burpee interval workout or doing HIIT.

Then , I guess if I need it I could hit the pool for lap swimming SS cardio because I don't mind that. Or use a spin class that I teach as that.