Hi Coach CT, I hope you are doing well?
Yes, I am still around…still plugging away. But, I think I have had a Eureka moment…but forgive me, I have so many ideas / questions bouncing around in my head, I may not communicate them correctly.
If you search through my many posts here on T-Nation, there is a common element, a few actually…
These are not being able to be consistent with my weightlifting or weight lifting, flatness / depression etc.
I have come to the conclusion that I am just to unfit to do any of these excellent programs offered by yourself or other contributors here on T-Nation.
I can do maybe 1 - 2 weeks of a program before I fall off the wagon. So, I suspect that my energy systems are in terrible shape…
I am hoping to address this with a treadmill, rowing erg & stationary bike.
Running is probelmatic on two fronts: I am unfit…and…If I run anything longer than 60s at speeds of 12km/h and higher, shin splints become a real problem. Rowing and biking do not present so much of a problem though.
So, I was thinking to follow a 3 day on, 1 day off program of “cardio” at different levels each day for the discipline that is used for that 3 day block.
Day 1: Running for as long as possible / as much as possible (in one go) @ 9 km/h (30 min time limit) - in an attempt to train & strengthen the oxidative energy system.
Day 2: Running for 2 minute intervals @ 10.5Km/h with 4 minutes of rest between intervals to strengthen the Glycolytic energy system. 30 min time limit
Day 3: Running for 30s intervals @ 12km/h with 90s rest between intervals to strengthen the Phosphagen energy system.
Day 4: Rest
Day 5: Repeat above block, but apply to rowing / biking, rinse, repeat and re-test when starting over again.
Keep in mind that the speed numbers are a guesstimate, but, that they do take the shin splint issue into consideration.
I do realise that I could most likely train both the Phosphagen and Glycolytic pathways with Oly lifts, but that is exactly what gasses me to the extent that I cannot get back into the gym…
The plan is to do this for 3 cycles of each 12 day block and to re-assess by adding a gym day (eg powerlifting) to each block for 3 cycles, then a 2nd gym day (eg. Oly lifting) to each block of three after the last 12 day cycle has been completed and then a 3rd gym day after that last 12 day cycle (eg. hypertrophy)…Meaning twice a day training at the end of it all…
Or is that too much?
Am I doing this backwards? Am I expecting to much too fast at 46 years of age?
I would appreciate your, or anyone in the know’s, guidance please.