Speed endurance and weights

[RB34]

@Califrom

Hi guys,

Now that I’m leaning my training more into CFTS, I began to wonder how the lifting part should be carried out best on a speed endurance day. I used to dedicate two full separate days for heavy lifting in my regular schedule. However, in CFTS it’s suggested that lifting should be combined with high CNS days ie. speed and SE days.

Speed+weights sounds very doable, but I’m wondering how you guys combine lifting with SE days. Let’s say an example SE session would be 2x300m 95% - I highly doubt I could afterwards on the same day do any weight training that would improve my strength levels. Then again, if the lifting would be AM and speed endurance PM, the gym session would undoubtedly hurt the SE, would it? Maybe upper body training wouldn’t be so taxing…

I was thinking about going with the 2x speed, 1x SE basic week schedule and lifting lower body weights on speed days, upper body on the SE day. Is it ok? How are you guys combining lifting and speed endurance training?

For example - Simple Plan:

Mon:
3-4x30 sled
3-4x30 blocks
WTS:
Bench press 3x3
Stepups 3x5 (optional)

Wed:
2x20 standing
2x20 blocks
2x300 or 200-180-150 etc Rest 20-30mins
WTS:
Cleans 5x2
Rows 3x8 (optional)

Fri:
2x30 standing
4x60 blocks
WTS:
Squats 3x3
Bench press 332