The NOV template is great but not everyone can handle it - hell, how many times do you see people worry if they have one bad workout? The NOV template isn’t easy as it requires you to stretch hard, lift hard and run hard every time you train. Most people aren’t conditioned enough to do that or aren’t willing to take the punishment for a few cycles until their body adapts. This is especially true if you are doing stuff like hills and Prowler; it take a toll on the body. Your lifts may go down for awhile.
You have to focus on the end game, months from now. And you also have to understand the importance of getting consistent work in, over a long period of time and realize not every training day is going to be gold. There will be some bad days. This is called life. I can remember doing this template and calling it the “Age of Bootcamp”. My legs were so tired that they were shaking after unracking 405.
It’s humbling but it made me better. I eventually got stronger and my body adapted. But it is not easy - ease yourself into it and don’t overthink everything:
Remember that weighted “sprint work” (hills/Prowler) is a lifting workout in itself so adjust your volume to what you can handle.