T Nation

Recovery Paradox

I am currently doign a pretty intense wrestling clinic Tuesday and Thursday, which leaves me pretty fatigued on Wednesday. What kind of lifting program do you guys think I could work around this?

Upper Body/Lower Body on Saturday and Sunday?

Lift Monday, Friday, Saturday. 2 upper body, 1 lower body. ‘Westside for Skinny Bastards’ may work well for you.

Given that I have trained at BJJ and Muay Thai for as much as 12+ hours per week in addition to lifting, I suggest 2-3 full body training using the biggest bang for the buck exercises (squat, DL, OH Press, Bench, Rows, Pullups, OL variations).

You can only peak at most once every 3-4 weeks with maximal weight at most, then back off to a moderate weight and build up to a new peak.