When creating your workout schedule, I would recommend a minimum of 2 days strength, 2 days functional endurance, 1 running day & rest when needed. You can always add more work or rest days if you need to. Each day also doesn’t have to be dedicated to one purpose.
It can be mixed and matched. So, Monday could have strength and endurance exercises. Just like Saturday for me has strength and running. Also some exercises fit both the strength and endurance categories depending on how heavy the item is. (ex.Shovelglove, Kettlebells)
So for example
Monday:
Endurance: Go to the pool and swim
Tuesday:
Strength: Push-ups, Pull-ups
Endurance: Shovelglove, sword and bo staff drills
Wednesday:
Endurance: Kettlebells, shovelglove, squat thrusts
Thursday:
Strength: Deadlifts
Endurance: Shovelglove, sand bags
Friday: Rest, ride bike, or hike
Saturday:
Strength:Push-ups, Pull-ups
Endurance: Squat thrusts, sprints, handball, ultimate frisbee
Sunday: Rest, hike, sporadic exercises
This is a sample program that I tend to follow. The main items I try to keep consistent are dead-lifts, push-ups, pull-ups, and sprints. Everything else I play around with and change up if i get bored. I also listen to my body. If I’m sore or my muscles feel tired on Tuesday from Saturday’s workout, then I won’t do pull-up or push-ups.
I’ll usually switch up the days to give them a rest, doing Wednesday’s workout instead. Then I’ll do Tuesday’s workout on Wed. The body recovers on it’s own schedule, not on our 7 day week. Try not to push it beyond it’s recovery ability. Take rest days when you need to. I know it will be hard, but you must.
phot credit: planner
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