Stealing some of this conversation, and putting it here. I tend to get lost on the other thread once that thing grows.
Its definitely a good topic and I wonder if there is a simple point system you could assign to fit in a week of work and to make sure you don't overdo it, like weight watchers.
Something like
8 sprints = 45 minute easy run = 1 max attempt lifting = 20 minutes plyometrics = 45 minutes of yoga
Well maybe that is too simplistic.
I've read before to do box jumps between sets in squats, something about the heavy squats being complimentary to doing max jumps. For easier plyo's you can always stick them in your warmup?
Nick give it a good 6-8 weeks before you make any judgements about it. Its good to give them ample time to see if there really are any benefits.
Ha! I was thinking the same thing, about how this conversation needs to be on this thread.
A point system might work, but I think I'll continue to proceed by feel. I haven't worn a Garmin in months on my out-n-back runs, and I'm questioning my recent interest in having max weight goals for my heavy lifts. In the past, I've let the progress come to me. I don't really like the idea, for example, of needing to add 30-50lbs to my deadlift in order to reach ExRx's 'intermediate' level. The feeling of getting a little bit stronger each week is probably good enough.
For the plyometrics also, I can just
feel that I need to be doing them more. Today my calves are sore from the bench hops, but otherwise, I like how the soreness is evenly distributed throughout my body, and very light. I don't know how much more I will do plyometrics per week (right now the plan is two full sessions per week), but I figure I'll figure that out as I go. One thing for sure, plyometrics requires a kind of fitness that I haven't attained through weights and running.
Then there's yoga. Since I think of yoga as stretching, my first take on it is to try to do 10-15 minutes of it per day, as work breaks, for general flexibility. I'm not interested in the spiritual element for the time being. That's why I got the Anatomy of Yoga book, because I'll be approaching it more as a fitness component than spiritual practice.
And yeah Nick, I agree with Abide: give the squats at least two months. I started doing heavier squats a month or two ago, and they're just now starting to feel semi-solid, and therefore more enjoyable. I really like how the pushing force complements the pulling force of the deadlifts. If you don't like weighted squats, just do body-weight squats at higher reps. There's tons of variations on the body weight squats--jump squat, Cossack squat, single-leg squat, four-count squat, etc.
My wife recently complimented me on my butt too. Which is a first, and counts double coming from an African.