1/4 Hour Neuro #13: "How Can We Structure a 7-Day Training Week?"

Training 7 Days a Week: Is It Possible and Desirable?

Welcome to this neuro quarter-hour, where we address a common question: is it possible and beneficial to train seven days a week? Together with Sébastien, we will explore the nuances of this approach, particularly in terms of planning, recovery, and stress management, incorporating some neuroscientific insights.

Training seven days a week is feasible, but it requires extreme precision in planning to avoid overtraining. Recovery is crucial for progress, and a high training volume without adequate recovery will lead to stagnation or even regression. The more sessions there are, the less room there is for unforeseen events or planning errors.

Impact of Sport Type and Athletic Career

The feasibility of daily training heavily depends on the sport practiced. For instance, a triathlete can quickly find themselves with seven sessions a week. However, it is crucial to consider training from a career perspective. Using maximum training volume right from the start can limit future progression opportunities, leaving only quality and intensity as levers for improvement. Training at high intensity every day is rare and pertains to a specific fraction of the athletic population.

Some neurotypes, such as "dopamine dominant" individuals described by Charles Poliquin or Christian Thibaudeau, require regular and high-intensity stimulation. For these profiles, daily training can be relevant, but the intensity and type of movement must vary to avoid burnout. Adam Nelson, a top-level shot putter, exemplified this by training daily at high intensity but with very low volume, depending on the cycles.

Neuroscience of Performance: Stress and Adaptation

Beyond physical recovery, the neurological aspect is fundamental. The stress induced by training must be perceived positively by the brain. If training is seen as a threat, the brain will activate protective mechanisms, manifesting as fatigue, migraines, pain, and a decrease in the immune system. The goal is to navigate between "survival" and "performance" modes by integrating holistic stress management.

This involves managing other sources of stress (sleep, nutrition) to counterbalance training-related stress. Improving sleep and nutrition are pillars of recovery. For example, magnesium glycine can enhance sleep, and a balanced diet, aligned with neurotype and neurotransmitter balance, promotes better recovery. The digestive tract, often referred to as the "second brain," plays a key role in how the brain interprets stimuli. Good interception, meaning a good internal perception of the body, is essential for adaptation and recovery. Stimulating the vagus nerve, a modulator of the parasympathetic system, may also be a pathway to improve recovery.

Structuring a Typical Training Week

The structure of a training week should be individualized based on the athlete, the sport, and the goals. If daily training is contemplated, variation is essential, such as alternating cycling sessions with light but regular stimulation sessions.

The "High/Low" System by Charlie Francis

A system we particularly appreciate is Charlie Francis's "High/Low" approach. It alternates a high-intensity day (plyometrics, jumps, heavy lifting at 80% of max) with a low-intensity day (extensive interval training, tempo runs, extensive core work, medicine ball extensions, hypertrophy work for upper body for runners). This alternation allows for maintaining a work volume while managing intensity and recovery.

Microcycles and Sport Specificity

For elite athletes training daily, the microcycle does not necessarily limit itself to a seven-day week. It can be extended over five or ten days, making the notion of "Saturday-Sunday" less relevant. The specificity of the discipline is also crucial: a decathlete or heptathlete will have a highly fragmented program with multiple disciplines per day, while a football player will have different demands.

Even for a 7-day training schedule, Sunday is often dedicated to low-intensity activities such as aerobic work or hill sessions. Other days focus on technical and discipline-specific work.

Clarifications for Bodybuilding and Daily Training

In bodybuilding, where the goal is often hypertrophy, a 7-day training schedule is rarely optimal. A frequency of three to four main sessions that target each muscle group three times a week, with low volume and one work set per movement, is more effective. For instance, an alternating push/pull format over six days, followed by a rest day. The idea is to work at high frequency but with very controlled volume per session. In this context, a 45-minute session including archaic reflexes can be considered a training session, but at very low intensity.

In conclusion, training seven days a week is possible, but it depends on goals, aspirations, neurotype, and above all, impeccable management of recovery and overall stress. It is essential to test one’s approach and continuously adapt it. Invisible training (sleep, nutrition, stress management) is the key to success.