I play soccer and/or flag football 2-3 days/week. I’d like to lift more, but I am afraid I won’t have proper recovery time if I am playing sports so frequently. For example, if I do a leg workout, in the past I’ve needed 72-96 hours for full recovery, whereas if I were to play in 2 days that would cut this short. That being said, athletes seem to do this all the time, but I wasn’t sure what was the best practice.
Does anyone have references indicating how much is too much (e.g., diminishing returns due to overwork in this context)? I searched and saw another thread (url pasted below) where people indicated that we often can do more than originally planned (i.e., don’t be a wuss), and wanted to follow up and see if there was research supporting this. All input is appreciated - thanks for your help!
Depends on in what sense you mean “research supporting”. There’s tons of research at the collegiate and pro level. College football players are lifting 5x a week and practicing 3 hours a day on top of that in the pre-season. They do fine. Most major NCAA programs have in season lifting programs as well.
If you mean scientific journal articles though, then not much to help you. But this is not an instance where you should need some of those to persuade you it works or doesn’t. Either you compensate after 3 weeks of lag adjustment time, or you don’t. Generally speaking though, if you’re playing soccer and flag football recreationally then it doesn’t matter–unless you have a competitive recreational sports career you want to pursue :).
The simplest change is to just move your leg day farther from your sports days. Just rearrange the days of the week, instead of doing legs on Thursday, do them on Monday.
In the larger scheme though, generally speaking light cardio and light movements (goblet squats, bodyweight squats/lunges, overhead squats with the bar, light explosive stuff like jumping or bounding, and ESPECIALLY eccentricless work like sled dragging) helps work through soreness.