ME,DE and GPP

[Antanas]

Question if you were running a simplified Westside type of template for lower body: 1 ME and DE during the week. Of 1 ME exercise, 1 supplemental lift(hamstrings) , 1 lower back (hyper extensions) and abs. Dynamic effort session similarly set up but DE exercise instep of ME.

If you were running four sessions per week, would it be too taxing on the athlete if you were to do GPP style of work on the other two sessions. Would it be too draining on the athlete or couldn't he recover fully, even though appropriate progression was followed?

For example:
Monday: ME + injury prevention.
Tuesday:Strongman type of activities i.e various sand bag carrying and sled dragging forms, bodyweight chin ups and push ups and prehab work. More of recovery type of workout but pushing work capacity.

Wednesday: Off
Thursday: DE + injury prevention.
Friday: ME Vertical pressing/rowing + light GPP and prehab.
Saturday: Off
Sunday: Off

If time wasn't an issue here and could this be set out better to aid optimum recovery?
Edit: Could of posted this in Powerlifting section but too late now,

[Boris]

I think it would depend on the person and what exactly you do in those "extra" sessions. I don't know that my pressing would make progress on what you have outlined, but I suppose it could if you were doing the right strongman events on Tuesday. You might consider switching Thursday and Friday's sessions to give your lower back and lower body an extra day of rest inbetween sessions.

[Johnny Mnemonic]

I think it could work if this was for a short cycle (2-4 weeks). I like Boris could get my back burned out if I tried it for more than 4 weeks. It also depends why you want to do this. Is it for mainly GPP? Are you interested in doing Strongman events? Or just for the heck of it?

[Antanas]

In those extra sessions or "strong man sessions" i would start off with sled dragging progress with sand bag carrying, mainly as recovery sessions from ME and DE work. As time moves on increase intensity during these light sessions from the start.

I wanted to run this for pure strength gains but too improve workload capacity. With the extra time soon , i wanted to spend it productively.

edit:Referring back to defrancos work if at the end of ME and DE sessions just perform backwards and forward sled dragging at the end of the sessions. The so called "prehab" (the phrase really ticks me off) part of is going to be glute activation circuit.

The shoulder issue, came from the same stupid training mistakes everyone made in the beginning. Took a very long time by the NHS to get a good physio, in the end of the treatment she probably done more bad than good. Now im spending time with a "smarter" physiotherapist for a recent knee injury (coming back strong)- his next point of issue is the shoulder.

Spent a long time trying to fix the flaws created and now over head press is a fairly painless movement to do. Because of the shoulder issue most bench like movement absolutely out of the equation, I still want to spend time economically when training.

In the upper body sessions, after the main movements - upper back work is the norm. Thats the template in a summary. Aim : to have a real 200kg squat, 250kg deadlift, 20-25 chin ups (palm facing away), 70kg 3-5RM, don't want to set a goal for an overhead press - see how it progresses. Feel free to add anything.