I have been following you guys for a while and love the articles. I have a question about my sleep schedule I was wondering if you could help me with as far as good training times/days heavy/light day!
Im a grocery driver and start my work week Thursday at 8pm - Friday at 9pm then Saturday at 6:30pm to Sunday at 2 pm and Sunday 11 pm to monday 2am. I do get cat naps here and there but not much. Please help if you have advise for recovery.
Im a grocery driver and start my work week Thursday at 8pm - Friday at 9pm then Saturday at 6:30pm to Sunday at 2 pm and Sunday 11 pm to monday 2am.[/quote]
I’m guessing you’re in the truck and driving pretty much straight through for those hours? So you’re off Monday, Tuesday, and Wednesday?
You can only make the best of the situation, kinda like guys who do 40+ hours of manual labor and still lift. Get your nutrition 100% dialed in. That means at least 3 good meals each day (healthy fats and quality protein, probably pull back carbs when you’re sitting behind the wheel 12+ hours) and a workout shake with quality protein/carbs whenever you lift.
I’d also make it basic mobility work a priority, getting some in whenever you can. With mobility stuff, frequency trumps doing “a lot” of stuff just once or twice a week. Any simple 5-10 minute routine you can put together to address hamstrings, hips, low back, and upper back/t-spine should help in terms of minimizing any tweaks or aches that interfere with recovery.
These two articles should help you get some ideas for stuff you can do anywhere. A foam roller might help, but it’s not really an “any time, any place” item. You could knock out most of these drills standing right next to your truck anytime you stop:
Do you have a lifting schedule/training plan currently in place or are you trying to figure that out too?
Also, just kinda important, but what’s your actual goal and priority with training? Fat loss, strength, size, etc.?
My wife and I actually have a 30x40 garage where we teach crossfit. I personally have been strength training trying to increase my squat and deadlift to help improve things like my cleans! I’m doing 20 rep rest pause of squats-pull-ups-deadlift-dips on Tuesday and 20 rep rest pause of front squat-bench-barbell row- some GHD sit ups on Saturday. I randomaly do a light weight crossfit workout. I do try to use foam roller or lacrosse ball.
As a lifter who does manual labor starting at 2am for a living i can attest that sleep debt is a bitch, and has seriously affected my training at times.
The best advice i can give: if you take naps, try to take 90 minutes for a full sleep cycle. Don’t set an alarm on your days off and sleep as long as you possibly can. I usually sleep 12 hours or so on the weekends if it’s been a bad week. Biotests Brain Candy is the shit. It makes dealing with 2am much easier.
Also i probably wouldn’t go with rest pause if your main goal is just to be stronger for crossfit.
I am thinking about doing the 5/3/1 workout but I thought about doing 2 lift per day such as squats and bench, then doing a crossfit workout after. So I would be doing the 5/3/1 twice a week. Thoughts?
Sorry to bump this thread, but one thing that I don’t get with regard to nutrition is what some trainees mean by needing to consume quality protein. Does consuming quality protein mean consuming protein from a nutrient with effective bioavailability (how much of a certain nutrient actually gets absorbed by the body), or does it mean that a particular food you are eating has a high amount of protein in grams in proportion to how many grams of fat and/or carbs it has?