A quote from Dr. VM Zatsiorsky has always stuck with me:
“Train as heavy as possible, as often as possible, while staying as fresh as possible.”
Now this has multiple interpretations, today I will give you mine.
You can take from it what you will, however I’d encourage you to formulate your own.
To me this is a simple message –
Lift heavy, everyday if possible but always leave each session feeling strong, confident and ready for more.
Given the background of the good Dr being one of a weightlifting sports science one, it was in the interests of the Russian weightlifters/powerlifter to train as close as they could to the nerve without burning out.
High performance demands high intensity and high workload.
Now obviously there will be a point where a person needs a rest, the accumulation of volume/intensity coupled with high frequency will mean that physiologically you will eventually need to rest so the your body can adapt.
Personally I like the idea of training multiple times per day, multiple days in a row and learning to listen to your body.
I believe it was John Broz who said “How you feel is a lie.” or something similar.
Basically it means you can push through days where you feel sluggish because it’s in your head and your body can actually handle it.
Obviously this takes some time to achieve this level of awareness, however it is certainly something that is very real in the world of strength sport and performance, perhaps not so great for bodybuilding purposes but definitely for sport.
I’m sure you’d like to know how to apply this to your training.
Here is a list of movements you want to achieve:
Push, Pull, Squat, Hinge, Loaded Carry, Full Body
You might put the push/pull together, then have the squatting/hinging the day after, followed by a loaded carry day and then a full body movement day (clean & jerk or snatch for example).
Depending on your sporting needs you’ll plan what you need.
Now this isn’t for everyone.
I’d say pick a few movements and focus on them, work up to a heavy ish 1,2 or 3 for the day and the do some back off work if you feel up to it.
– Press ramp to heavy 2
– Back off 3-5x2x80% top weight
The high frequency will produce enough volume for the agains you desire, this is why you can have a fairly low volume on the day.
There is a lot of literature on training daily, if you want to know more look up John Broz, Dan John, Bulgarian/Russian weightlifting and make your own choice on giving it a go.