Episode 17: Training Frequency Considerations

The Strength and Health Podcast with Scott Shetler.

In this episode I follow up on a recent social media post I made concerning the topic of training frequency.

Here is the post for reference:

On the topic of training frequency, most people tend to believe more is better, but that is not the case.

You can only improve when you are able to fully recover from the training session. All forms of stress affect our ability to recover and all must be taken into consideration when developing the training plan.

If you are working a hectic, high stress job, travelling regularly, not getting high quality sleep (7-8 hours with consistent sleep/wake times), skimping on calories and not eating a nutrient dense diet, then on top of this pulverizing your body in the gym, the only thing you will progress toward is overtraining and most likely injury.

Lately when reviewing some top athlete's training plans I've noticed that many of the best train less frequently than most would imagine. In his book Power to the People Professional, Pavel Tsatsouline states that the great deadlifter, Konstantīns Konstantinovs only deadlifted twice every 9-12 days. In a podcast with Dave Tate, the great bencher J.M. Blakely commented that at the end of his career he was benching once every 10 days. Marty Gallagher provides many examples of minimalist plans in his book The Purposeful Primitive. One that stands out was the great Mark Challait whose training week consisted of squatting and benching to a single on Monday and deadlifting to a single on Thursday with no assistance work.

Recovery is incredibly important and often overlooked. This becomes even more important for the sports athlete. For a strength athlete lifting often is their sport, whereas athletes competing in other sports utilize strength training as a means of physical preparation. The sport practice must be calculated into the athlete's training volume.

This is why recovery/restoration methods must be utilized. Do not overlook the value of stretching/mobility, good nutrition, massage, hot/cold therapy, meditation/breathing exercises, and most importantly-sleep. Often this, not more training, is the key to greater progress.

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Show Notes:

-My thoughts on Mike Mentzer's "high intensity" program

-Training Frequency

-Factors that affect training frequency

-Creating an environment that promotes recovery and restoration

-How I structure my weekly training to promote recovery

If you have any questions or suggestions for future show topics please email me at [e-mail] and follow me online at www.eptsgym.com. You can also follow me on Facebook at facebook.com/eptsgym, twitter @sshetler, and Instagram @eptsatl.

Stay Strong AND Healthy!

-Scott

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