If you’ve found yourself at a plateau, or you’re constantly getting injured or rundown, perhaps transitioning to a longer and more flexible training calendar — be it a 10, 14, or 21-day training cycle — might be just the change you need to break through to the next level. Interestingly, elite runners have long adopted extended training cycles in the quest of improving performance; perhaps the most well-known implementation of an extended training cycle has been the Hansons Olympic Development Program, which uses a 10-day training cycle. Here’s how you can benefit from a longer, more flexible training calendar and how, with a little extra planning, you can make it work with your schedule.
I agree – it’s unlikely that most people would experience overtraining symptoms from working out 4 days per week. That being said, I think there are a number of factors that could influence a person’s ability to adapt to and recover effectively from their workouts: (1) workout load & intensity, (2) daily nutrition, (3) sleep quality, (4) stress management, and (5) hormonal imbalances & nutrient deficiencies. All of these could influence how well a person’s body handles the frequency and intensity of their workouts. If someone is highly stressed, not getting enough sleep, and not fueling properly, all while performing 4 long and intense metabolic workouts per week, I do think it’s possible that they could experience symptoms of overtraining. Do I think that means they shouldn’t workout 4x per week? No, but I think that means they should moderate their workout duration and intensity and mix in some much lower intensity days. I truly believe that people should be active in some way every day by mixing lighter days (like walking, hiking, yoga, light jogging) with more intense days (HIIT, strength training, faster running, etc). But adequate sleep and proper nutrition are critical to workout recovery, and can influence how many intense workouts a person can handle per week.
Law Enforcement Instructor School (LEIS): An intense 40-hour practical, skill-oriented course designed to provide fundamentals in adult instruction and curriculum design. State and local law enforcement attendees participants learn and practice a variety of teaching strategies to deliver effective instruction. Participants incorporate different instructional methodologies for effective delivery to a variety of audiences in different learning environments, and engage in public speaking exercises to hone their presentation skills. The LEIS has been aligned to meet POST (Police Officer Standards and Training) Commission instructor certification requirements in many states throughout the .