T Nation

Another Shift Work Question


#1

I work in a prison Boot Camp for non-violent offenders and my schedule is thus:

Week 1
Monday work, Tuesday work, Wednesday off, Thursday off, Friday work, Saturday Work, Sunday Work.

Week 2
Monday off, Tuesday off, Wednesday work, Thursday work, Friday off, Saturday off, Sunday off.

This perpetually rotates week in and week out. One week I work 5 days and one week I work two. How can I rotate the 5/3/1 template. I have to train two consecutive days in a row most of the time especially on the week I only get Wed and thurs off. Should I go to two days a week? Or just keep the rotation going and go ten days before doing the same lift again? Thanks.


#2

I would suggest A/B training split.

I have used these two splits when my schedules are unstable:

Template 1:

A) Squat 3/5/1
DL FSL work
1-2 assistance movements
conditioning

B) Bench 3/5/1
Press FSL work
1-2 assistance movements
conditioning

Template 2:

A) Squat 3/5/1
Bench FSL work
1-2 assistance movements
conditioning

B) DL 3/5/1
Press FSL work
1-2 assistance movements
conditioning

And just follow template going A-B-A-B etc. changing the FSL work and main work between the movements.

You can do whatever split works for you, but like this you can train 2-4 days/week depending how your recovery/time allows. You’ll finish the cycle when its done, normally this has taken 4-5 weeks.


#3

Perfect! Thanks.

I also considered a perpetual rotation on off days.


#4

Wendler has an article on this site titled something like, “Effective Training for Busy Men”. That might help you out.