u/Connect_Resist7678

I have seen that Fraser and various other athletes like to do a lot of steady state or long intervals on top of their regular training. I believe to build up work capacity. What would be the best way to do that for the 5 most commonly used modalities?

Assuming we do crossfit or lifting 6x a week in the evening.

Would something like this make sense

Mon: Run

Tues: row

weds: bike

Thurs: ski erg

fri: Run long easy run

2 days of running then 1x a week the other 4 modalities.

week 1 could be zone 2 for run and row, tempo bike, long interval ski erg(4min on 3 min off x 4)

week 2 zone 2 run and row, interval bike, tempo row

week 3 interval run, tempo row, zone 2 bike and row

week 4 tempo run, interval row, zone 2 bike and row

My main concern is I will only be doing a tempo or interval for each modality 1x a month. Is that too far apart? How would yall program this?

When using clubs and maces what sort of sets and rep ranges(or times if you just go for 3 sets of 60 seconds) do yall use? And are you going to true failure or do you stay far away from failure. If going to true failure what is usually the muscle that gives out or is it more your cardio that gives out and forces you to stop?

After being told I was not concentrating enough on certain modalities in the other thread. I decided to cut it down a bit and really concentrate mainly on lifting, with a secondary emphasis on running, rowing, and biking. What do yall think. I don't have plans to get great at any of them, but don't want to be spinning my wheels either or overtraining.

Mon: 8 AM: ez Zone 2 Ruck for 30-60minutes then 10 minutes of mace training

1PM: Squat emphasis with some lighter hinge work

Tues:

8am: bike week 1 longer intervals like norwegeian 4x4, week 2 zone 2 bike 60 min, week 3 tempo bike week 4 repeat

1PM : Bench and row emphasis with some overhead pressing and vertical pulling

5PM: 10 min HIIT week 1 bike, week 2 treadmill, week 3 row repeat. 30 sec max, effort 30 sec rest or jog

Weds:

8 AM: week1: tempo run week2: longer interval runs like a Norwegian 4x4 week 3 zone 2 60 min week 4 repeat

1PM: Cleans and snatches

Thurs:

8am: row(week 1 zone 2 for 60 minutes, week 2 tempo row, week 3 longer intervals like Norwegian 4x4)

1PM: overhead press and chinup emphasis with some benching and rowing workout and some mace training

5pm: crossfit barbell complex WOD

Fri:

8am: zone 2 run for 60 min

1PM: hinge focused workout with some lighter squatting

5PM: max effort sprints(week 1 will be running, week 2 bike, week 3 rowing. week 4 repeat

Sat:

8AM: 60 min low impact machine zone 2 like elliptical, followed by a kettlebell circuit

1PM: incline press and chin emphasis with some horizontal rows and pressing

Sun: rest

I have found a lot of programs on triathlon training, but not many on what I am looking for. I am interested in getting good at 12 different cardio forms. I do not expect to become great at all 12, but I would like to structure the routine so I can get as good as possible at all 12 while not hurting my lifting too much. I already am pretty decent at the skill aspect of each of them(I can jump rope straight without missing for 20+ minutes, I have great form with the basic club, kettlebell and mace techniques. So technique isnt as much of an issue.

I enjoy all of these forms of cardio and would like to continue to get better at each one. I lift 6x a week doing an upper lower split and that is my main priority, but I have enough extra time to do 30-45 minutes of steady state cardio 6x a week

Would I be able to progress doing each modality 1x every other week. Especially if I keep similar maneuvers spread out so I am not going 2 weeks between runs for example. If I run on monday. Then elliptical Thurs, then ruck the following Monday, then jumprope thurs. Then back to running the following Monday I dont think I will be as detrained on running since the other cardios were similar enough to have some carryover.

Or would I be better off picking 6 and training them once a week for 3 months then swap to another 6 for the following 6 months?

the list is as follows.

Running

Biking

Rucking

Rowing

Ski-erg

Eliptical

Jump rope

stair master

jacobs ladder

kettle bells

maces

Clubs

For instance what ratio do you do for

Supinated bicep work vs Hammer vs ez bar vs reverse curl?

Leg extensions vs squats for total quad volume

hinge vs leg curl

Flyes vs flat pressing

Lat dominant rows and pulldowns vs horizontal rows

Personally I try to do 1 set of ez curl and 1 set of hammer for every supinated curl I do

50:50 for hamstring

25% of my leg volume is leg extensions

33% of my chest is flyes

For back I group vertical pulls in with horiztonal pulls where the elbows are tucked to the side or underhand grips. So most of my work is lat biased with only maybe 25% being wide horizontal rows .

I work at a gym so I'm there all day. If I'm doing Zulu of squat bench chins one day and deadlifts press the other day. 4x a week(plus all the other cardio on those days and the other 2 training days. Would it be a negative to do

Mon Squat Bench

Tues dead

Weds press chins

Thurs Squat

Fri dead PRess

sat Bench/chins

sun

I also was thinking of doing operator instead

so something like

Mon Squat

Tues Bench/chins

Weds squat

Thurs Bench/chins

Fri squat

sat Bench/chins

its the same volume just less exercises on each day. I have been doing it and I noticed I am slightly stronger on the exercises that would have been at the end of 4x a week workout. I just worry if this will hurt my recovery in the long run(but this is based off nothing I don't feel more tired)