Recently, after reading a lot of Dan John’s stuff I realized that sticking to the basics and not complicating things was the way to make gains.
So on the one hand I started training with less volume AND less intensity and less often. However I realize that in the long term it would probably be good to bring up my work capacity to allow for more hypertrophy.
Dan John says that it’s best to keep it short and frequent, in the long haul, and that it’s best to be an all-round athlete, and that all training is complementary to a competition.
What Dan basically says, is that you don’t need “a lot” of anything.
Just do some of it, just enough to make progress, and do it just often enough to make progress.
For example, his throwing athletes have 3 times weekly weight training, on top of their throwing practice, and other drills(sprinting, farmer’s walk, stone carry, etc…GPP if you will)
Increasing your work capacity comes from being increasingly active throughout the day and the week, not from making extra long hours in the gym in one area, even if your intensity is in check.
For example :
3 days of focusing on a few basic lifts, 3-4 per workout
2 days of sprinting and other outside drills
one day or more of some fun active hobby … whatever you want …
None of this is exhaustive … it’s just to “learn” your body and nervous system to be and keep active …
In this article Dan pretty much gives some examples :