SS + Metcon

[ben23]

Hi Mark,

I know there are several topics on including Metcon/CF/RossTraining work with SS routine, but if you could help me out with my problem, that would be great, as i have a bit of a different scenario.

Ok, so background:

am 17 y/o

been lifting for around 8 months odd

Also play basketball at quite a high level, so i realise if i get the chances to take this farther, i want to build up my strength etc whilst keeping up the conditioning and fitness level.

I have basketball team trainings Tuesday and Friday evenings

So i wasn't sure what days to do what..

i could do 3 SS workouts a week, being monday, wednesday, saturday. but i'm pretty sure i would be exhausted, even with being a 17 year old.

My tuesday and Friday basketball practices normally arent exactly taxing, 1 in 3 are normally fitness, just running, no weights.

And i would like to put in 1 or 2 CF/RossTraining metcon workout per week as well =)

Any weekly routine suggestions would be greatly appreciated !

Thanks,

Ben.

[Mark Rippetoe]

It is possible to overtrain a 17 year-old. How much do you weigh, how tall are you, and what are you eating?

[ben23]

6'0
Just Under 14stone (not sure what that is in Kilos for all of you over the pond)

I eat quite a lot and pretty strictly.

However don't count cals or any of that

Wake:
1 bowl of porridge (with whey powder mixed in)
1/2 pint of milk,
Multi-vitamins and that

09:30:
2 Chicken Salad bagels
Some nuts

12:00
PeanutButter
Whey Powder

14:00
1 and 1/2 tins of Tuna
Some nuts, and more milk

16:30 (Pre workout)
Heavy Chicken salad

19:00 (post workout)
Whey powder + Carb powder

20:00 (ppwo)
Dinner, 9 times outta 10 involves meat/fish, vegetables, the usual
milk

22:00 (pre-bed)
1/2 tub of cottage cheese
2 tblsp Peanut Butter
Fish oil caps

Wasnt sure if you was after a daily diary, but just in case =)

Cheers for the quick reply

[Mark Rippetoe]

By my calculations, you're about 195 lbs. We are not advanced enough here to use kilos for bodyweight in normal circumstances that don't involve a weight class. It looks to me like you could be eating more, and you'll have to if you are going to add much more to your training load. I'd start with one metcon added to a basketball day after practice, and then after 3 weeks add the other one to the other BB day.

[ben23]

Ok i'll add in another meal or something, thanks.

Ok sounds good, but just to make sure, are you saying SS 3x a week then?

Monday: SS
tuesday: AM- MetCon PM- Basketball
Wednesday: SS
Thursday: -
Friday: PM- Basketball
Saturday: SS
Sunday: -

Then after a couple months, increase my food intake even more, and Friday AM have another Metcon?

Thanks for the replies.

[Mark Rippetoe]

Looks fine.

[ben23]

awesome, cheers Rip.

Gonna have to find more cals somewhere.