Two a days anyone?

[solostalker]

I have really amped up my training the past year or so. this off-season I have the time to train twice a day probably 3-4 days a week but not sure if it's ideal for me. Looking to hear from those that have trained twice a day and have seen positive or negative effects.

For reference I am 24. work 12 hour graveyards 3-4 days week. Job is mostly sedentary.

I currently do a mix of weight training, kettlebell/circuit, running and zone 2 weighted ruck. I have been training 6 days a week. I only run once a week. My thought is that on days I weight train or kettlebell train to then do a zone 2 weighted ruck or zone 2 walk/jog for 30-60 minutes. These sessions would be spread out at least 6 hours.

I don't want to over train and overload my bodies ability to recover thus having negative effects. I eat very clean and will adjust my caloric intake accordingly. I also try and prioritize ample sleep but that can be hard on night shift sometimes.

My end goal is peak performance in the mountains and hopefully build muscle while I'm at it.

 

[Poser]

I have 1 day out of the week where I strength train in the morning and do light uphill zone 2 later in the day. I limit that conditioning session to 30-40 minutes, though and its a moderate grade. Its the only way I can get 4 conditioning sessions in a week while still strength training and having a dedicated rest day.
There are so many variables with this: intensity and volume of your strength training, frequency of full rest days, age, sleep, nutrition....

It absolutely can be done effectively, but just because people do it all of the time doesn't mean its the most effective way to train, either.

 

[CamKays]

Agree with Poser, it can be done, but I would pay close attention to how you are feeling and recovering. Build intensity and volume intentionally, because injury and burnout will stall progress way more than going a little “too easy”.

I do strength training 4 days a week and 45-90 min of cardio 6 days a week. I have found that 45 minutes of zone 2/active recovery later that day doesn’t hamper progress as long as I’m fueling well and getting enough sleep.

 

[P Carter]

I try to lift 3 days and run 6. During certain blocks will sub a muscular endurance session for a lift. So around 3 days/week if 2-a-days.

It works fine, so long as you scale the intensity appropriately. I times where you’re building strength, the runs are going to have to be slower. At times when you’re building running volume/intensity, the lifts will need to decrease. But it’s totally doable. In fact, I guess you’d be surprised. Particularly if the endurance sessions are truly aerobic/zone 2.

Big note here: my lifting is intentionally minimalist, intended to build and maintain a minimum level of strength. Not optimized for anything other than that. Rough follow the training for new alpinism idea of pick three key exercises and stick with them