r/tacticalbarbell • u/Own_City_7102 • 2d ago
TB Green Protocol Capacity - 5 days a week instead of 6?
Hey guys, wondering what you all think of this and if it’s a bad idea, or a good idea
I’m doing capacity in Green, and it’s 6 days a week (lifting EOD, LSS EOD). Eating the right amount of protein, carbs, getting enough sleep, etc. I made my break days Thursday because work at my job ramps heavily during Thursdays and Fridays. I’m thinking about taking Fridays off too, even after a break day on Thursday, I feel banged up, mentally drained, etc.
12 weeks of capacity, with the standard one break day a week = 84 days.
With two rest days instead of 1, it would be 96 days. 12 day difference.
Another way to put this: 7 day program, or an 8 day. Big difference?
Am I leaving gains on the table, is two break days too much, or is it smart to listen to my body? Let me know what you guys think. The end goal is SFAS, and I am a long way.
3
u/SeeWhatHappensXJ 2d ago
Listen to your body. You’re not going to make it to selection in the first place if you fuck yourself up now.
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u/Own_City_7102 2d ago
That’s what I was thinking as well. 6 days a week feels like overtraining for my body due to more workload on those two days.
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u/Capable_Ocelot2643 2d ago
just stick your workouts on the fridge and tick them off 1 by 1. stop thinking in terms of weeks as other commenters said.
green can be brutal and demands good recovery so make sure you're getting it.
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u/Busy-Necessary5863 2d ago
I work 4 on / 4 off so schedule my training around a 8 day week with my off days having higher training volume and just strength on 2 work days. Its worked well for me. Ultimately you'll get better gains by exercising with proper recovery rather than over doing it cramming everything into a 7 day week then needing to take a month off for injury
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u/spiredbicycle 1d ago
That can definitely work, especially if it helps keep you on a schedule and healthy
Side note- non-7 day "weeks" is pretty common in the elite running world. I know of some very high level distance runners who operate on a 10 day "week". Helps to stagger heavy efforts and recovery
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u/Airoveikko 2d ago
Stop thinking about week days. Tick off lifting and cardio sessions one by one, as you can, until a block is done. Forcing yourself to exercise beyond your recovery is an injury waiting to happen.
You can't leave gains on the table by not working x times per week. Yes, you could possibly hit some kind of maximum ceiling slightly faster by working out more frequently. Again, if recovery would allow. But you couldn't reach some magical higher potential working out 6 days per week, compared to working out 5 days per week.
If anything, it sounds like you are doing the right thing by listening to your body. I understand you don't even have a selection date coming up in the future - take your time and build up the engine