I understand that each muscle group must be 3 times a week to adhere to the frequency principle, however I work shifts and have had to scrutinise my shift pattern to calculate when I can get my training in.
Unfortunately to get the workouts within 48hrs of one another I will sometimes have to train before 12 hour nights which will mean no sleep til at least 14 hours after my workout. Also I will have to sometimes train upon waking after a day sleep following a 12 hour night shift, which can leave you feeling a bit groggy.
However it does mean my two week training blocks will look like this:
Week 1-2 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
Week 3-4 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
Week 5-6 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
Week 7-8 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
It will be OK to have the 3 day break between blocks wont it? its the best I could come up with other wise I would end up sometimes having two days rest between workouts and each block could be up to 17 days long instead of 2 weeks.
As for working around shifts without sleep, I'll just have to make sure I eat and drink enough to keep my going.
Unfortunately to get the workouts within 48hrs of one another I will sometimes have to train before 12 hour nights which will mean no sleep til at least 14 hours after my workout. Also I will have to sometimes train upon waking after a day sleep following a 12 hour night shift, which can leave you feeling a bit groggy.
However it does mean my two week training blocks will look like this:
Week 1-2 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
Week 3-4 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
Week 5-6 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
Week 7-8 ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, ON, OFF, OFF, OFF
It will be OK to have the 3 day break between blocks wont it? its the best I could come up with other wise I would end up sometimes having two days rest between workouts and each block could be up to 17 days long instead of 2 weeks.
As for working around shifts without sleep, I'll just have to make sure I eat and drink enough to keep my going.