Since CNS fatigue hits everywhere, wouldn’t an upper body lifting day in between lower body days hurt recovery and mess with supercompensation? How could you keep separate upper and lower body lifting days in the schedule without hurting CNS recovery and getting max supercompensation?
If you are doing a low enough intensity and not as many other CNS intensive activities (i.e. low volume and low intensity sprints, MB, etc.), CNS fatigue will probably not be as big of a problem.
Do you mean on low-intensity days? I know to keep CNS stress minimized on low-intensity days between high-intensity days. The training week for me is like this:
(9-day training week)
1-Sprints and Lower Body Lifting (Lower Body 1)
2-Tempo
3-Sprints(maybe) and Upper Body Lifting (Upper Body 1)
4-Tempo
5-Sprints and Lower Body Lifting (Lower Body 2)
6-Tempo
7-Sprints(maybe) and Upper Body Lifting (Upper Body 2)
8-Tempo or off
9-off or Tempo
In CFTS, upper and lower body lifts are done on the same days if you followed a CNS-tempo(noweights)-CNS schedule. I mean you can have weights everyday if the intensity is relatively low, like below 85% probably (although this is all relative to the exercise and total work performed). This would only be possible if other elements had low intensities and/or volumes as well, especially sprinting.
The reason I keep upper and lower separate is because for me it would be too much to have them both on the same day. Plus I would be lifting twice every 9 days and I would rather lift 4 times for 9 days.
The question I have is if the upper body days interfere with the CNS recovery from the lower body days.
? I don’t think you would at all, unless you are doing ME work each time. On top of that, in CFTS you would have 2-3 heavy lifting days (mon-wed-fri) in a 7 day template, not twice every 9 days. I don’t really get why you are having the days seperated so much. What kind of sprint and weight work are you doing?
Alright then I should be ok then. Sprints are, at this point, all acceleration work up to about 30m. I haven’t actually been doing sprints until now because of injury. I will change some sprint days to other speed work later (top speed and speed endurance). The weight work is just split up because I like to lift more frequently.
You really aren’t lifting anymore frequently though. At least, no for both lower/upper. In 7 days you can get 3 upper and 3 lower if done on the same day. In your 9 day plan, you have 2 upper and 2 lower. See what I mean?
Oh yea I know what you mean like that. I just mean that I like lifting more frequently compared to Full Body, twice every nine days. I could lift every day probably if I wanted to, but I want to keep all lifting high-intensity, so I obviously need recovery.
So you only want two sessions for upper/lower each 9 day cycle? I don’t understand. You can do completely fine with 3 every 7 day cycle, especially when you are training acceleration and max strength is vital.
Well that’s just the time I need to recover between sessions.