Dealing with uncertain workload on 4x7

[MemV]

About to complete my first 28 day Cycle after a long break. I followed a mon,wed,fri,sun med/hi pattern which is not helping with the peak day. I did primarily flow fit and cool down, mobility exercises.

I go to several martial arts classes, it is key i attend on a mon and Wednesday evening which can be open to surprises. It could be gruelling conditioning, sparring or a light technical session. Hence, it is hard to know the weighting before the session.

Does anyone have any ideas how to implement the 4 day cycle when you don't know what to expect on the evening? One thing for sure is the current one day rest is tiring.

Thanks for any tips...

[hermanchauw]

If it is uncertain, i recommend you put your martial arts days as High. That way, if the intensity does not reach High, you can simply make it High by adding a High Intensity workout. Plan your other days accordingly. Plan a 7x4 instead of 4x7.

[MemV]

Herman, does this mean?

Mon high
Tue low - compensation
Wed high
Thu no
Fri low
Sat moderate
Sun low - compensation.?

Also, since martial arts is late in evening, what do you think of shifting the day cycle so it starts from the evening instead of the morning?

Thanks

[sakinney]

If we take Monday (the martial arts class) as the high-intensity day, then the 7x4 arrangement would be
Mon. - High
Tues. - No
Wed. - Low
Thurs - Moderate
Fri. - No
Sat. - Low
Sun. - Moderate

[MemV]

Sakinney I am trying to work around a Monday and Wednesday late evening class.

[sakinney]

MemV I am trying to apply the concept of an intensity wave.

[MemV]

Thanks guys!

[hermanchauw]

Herman, does this mean?

Mon high
Tue low - compensation
Wed high
Thu no
Fri low
Sat moderate
Sun low - compensation.?

Also, since martial arts is late in evening, what do you think of shifting the day cycle so it starts from the evening instead of the morning?

Thanks

This is a possible arrangement. Try it and tweak it according to your recovery.

[sakinney]

MemV, I apologize for being a smartass with my response to your comment. It was wholly inappropriate.

Here is what a 7x4 intensity wave could look like if predicated on martial arts classes on Monday and Wednesday, both assumed to be High Intensity

Monday - High Intensity
Tues - No Intensity
Wednesday - High Intensity
Thursday - No Intensity
Friday - Low Intensity
Saturday - Low Intensity
Sunday - Moderate Intensity

[MemV]

Hey Sakinney, no worries. great modification, really appreciated!