Maggie's Farm

A commenter said here recently that nobody can overtrain in fitness.  This guy says it too: Repeat After Me: There Is No Such Thing As Overtraining.

I disagree. Similar things done to excess days in a row can be overtraining. It is impossible to overtrain with a mixed fitness program like Maggie's, done 6-7 hours/week.

What might entail overtraining? Max deadlifts two or three days in a row.10- 20 mile speed runs two or three days in a row. In other words, intense efforts without recovery time.

This morning, a pal and I did a recovery day together to make it fun. We both did powerlifts yesterday. Her cardio fitness is amazing, so I wanted the challenge of trying to keep up with her for an hour. A workout partner can be a good thing.

Here's what we did (I barely kept up - no breaks unless indicated):

5 minutes elliptical warm-up, just to break a sweat
2 minutes jumping jacks
2 minutes jumping lunges
1 minute jump squats

30-sec water break

2 minute mixed jump rope
1 minute rower sprint
20 squat and throw up heavy ball
20 pushups

(Two rounds of the above, then 30-sec water break)

3 minute mixed jump rope routines
1 minute jumping squats
1 minute wall sits

(2 rounds of that, then 30-sec water)

Set of 20 goblet squats (light kettlebells)
1-minute elbow plank
Set of 20 bent-over flies (hand weights)
Set of kettlebell backward lunges

(2 rounds of that, then 30-sec water/rest)

Set of 20 stepup and overhead press (hand weights)
Set of 12 floor roller
30-sec rower sprint
1 minute combat rope slams

(2 rounds of that then it was getting about time for me to quit)

That's an example of a recovery day of cardio and calisthenics. After 24 hours with good sleep you will be ready for hard things a day or two later. In many ways, an hour of heavy is easier.

It's good to take one day off weekly for just fun recreation regardless of age.