Can you help with your Indigo Training Program?
There are 2 parts - the first: day by day program, and the second: specialization workouts.
I can’t understand what should a do with the second part: when have I to do this workouts? Is it additional work for the first part? But in that case too much volume.
Or specialization workouts must be made in the 6th day? In that case can I choose one which is better for me?
The spec work is done on a 6th day but ONLY if it is absolutely needed. Pretty much everybody should do 4 weeks of “only” 5 days to see how their bodies are reacting before even thinking about adding a spec session.