Just bought and read the new book this past weekend. Just like Base Building, I really enjoyed the read. Looking to try to modify the SS protocol a little to be a little more specific to my needs and had a question for you.
I usually powerlift (conjugate) with 4 big training days with smaller mini sessions built into the week. Recently though, I have been doing 4 gym days with 6 days of moderately challenging cardio work because I am looking into going back into the Army (ROTC route).
Because of this, the SS protocol seems interesting to me because it looks like it will be great for building/maintaining some strength and size while still allowing for some intensive road work to improve my run times.
With that background stuff out of the way, my big question is how would you organize the week if someone were to want to go through the SS protocol while mixing in 4-5 cardio training sessions a week.
My thought was to have:
Sun-Tue-Thu as the lifting days (as written, but with calisthenics as assitance on the appropriate days) and then fitting in one interval run (30:60 or 60:60), one timed run (1.5-3miles), and one long run or ruck (45-60 minutes) each week with 2 lower intensity cardio days (elliptical, cycle, row in the 15-30 minute range at lower intensity).
In general, I was leaning towards combining them like this:
Interval run post 1st lower day
Timed run after 3rd training day
Long run standalone on weekend
Restorative session after leg day
Second restorative session after first upper day
Any recommendations on this?