weight training program Question?

Expert Discussion Strength Training
1

I read the cns Takes 48 hours to recovery from a hard workout. I am trying to devise my weight training program. Before i found out about the cns. I went to the weight room 4 times a week.
this was my schedule.
Mon
Ro deadlift,reverse leg press, leg curl, push press, arnold press, abs.

Tues
3 different types of curls, 3 different types of tricep exercises

Wed
Bench, Incline, Pull downs, pull ups, push ups, rows, abs

Thur.
Squat, hang cleans, powercleans, snatches, abs

I need to restructure my workout for my cns. My running days are as follows
Mon-speed
tues- tempo
wed- spec endurance
thur- tempo
fri speed

My question is what days should i lift and what should i lift on those days. Thanks in advance.

2

Look at more compound movements such as:-

OLs
Squats
DLs
Presses and Rows

3

I am doing those lifts. I need to know what days i should do them and what should i cut out if any. Thx

4

just make sure that when you are lifting that you lift on alterante body segment days. And do your lifts b4 your tempo days and after your speed days.