Lack of sleep + CST

[LEO4HIM]

I have been working in Law Enforcement for seven years now. Those of you who do the same know how messed up your sleep cycles get when working shift work. For at least 8 months out of the year, I work a swing or grave shift that requires me to sleep during the day. When I am off however I have to return to a "normal" schedule so I can be the husband, father, friend, etc. that I need to be. So basically I flip flop my sleep schedule every 3-4 days. My body never really has a chance to adapt. This has gone on all seven years and will continue until I choose not to.

I know this style of living is not healthy, but it is where I am at in my life and I have to make it work. How are strenght/conditioning (RMAX Style) effected by this? Without a doubt my biorythms are constantly out of sync.

Are there specifics I need to take into consideration when developing a program for myself? Should my workout duration be longer or shorter than normal? Should I lift lighter or heavier than normal? Should I workout before or after I sleep? In my specific work schedule, working 4 10-hour shifts then 3 days off, should I only workout on my days on or off or both?


Just a few questions to start. If more specifics are needed, please let me know.

Any insight would be greatly appreciated.

Take care and stay safe.

[sschaula]

If you constantly feel over tired, and you've been working out quite intensely, tone it down. If you haven't been working out hard enough, work a little harder, and see if the over tired feeling goes away.

If you feel great, then keep doing what you're doing.

[Connie Brown]

I know this style of living is not healthy, but it is where I am at in my life and I have to make it work. How are strenght/conditioning (RMAX Style) effected by this?
RMAX is "health first". I really don't see how to comment positively about RMAX training for a lifestyle that you yourself say is not healthy. If I was going to be a cut-and-dried absolutist.

And, it is clear that you don't want any talk about changing that work schedule. ((Too bad because I have a mouthful about what kids see during their young years that only happen once (ok I will shut up))

However, IF it were a short term situation that was going to get better, here's what I would say....


Are there specifics I need to take into consideration when developing a program for myself?
Intuitive training all the time. Taking note of RPE, RD, RT.
Your job can give you the physiology of shift workers - part of it is longer recovery time for workouts, injury, and illness right? So planning to rest twice as long after workouts, that sort of thing.


Should my workout duration be longer or shorter than normal? Should I lift lighter or heavier than normal?
You would adapt your effort based on how recovered you are. So, if you've had good sleep, you could go strong and long. If not, not.


Should I workout before or after I sleep? In my specific work schedule, working 4 10-hour shifts then 3 days off, should I only workout on my days on or off or both?
Those seem so personal that it's hard to guess from here.
When is your naturally strongest part of the day?
When can you take your training time without impacting family time?

Can you try some combinations and see how it works?

That's all I got.