Training for different goals...can it be done?

[Martin Bonn]

The metcon thread made me think about this:
I've been lifting for a while, but it's becoming a bit more serious now and i ve found a decent place to train the O lifts and got myself some coaching.
I m thinking about competing for the first time around christmas....just to get a feel for it all!
i also do MA: judo and jitsu (the style i do involves a lot of throwing and locking). i ve been competing in jitsu for 4 years (national level) and i want to get more into judo now, again, i want to compete in the student competition.

So the weightlifitng i do is quite typical for O lifters: low reps, some strength exercises and lots of technique work.
The judo and jitsu training is to some degree power and strength based (when you execute the technique) but also requires a lot of endurance since sessions are about 2hrs long and you are always doing something of varying intensity. gradings can be 5-6hrs long and are very draining.

I weightlift 6 times/week and do judo 2-3 times/week. currently i don t do any extra metcon work but i would like to....which leads me to my question (finally!):
How do you think should these metcons be programmed to get the most benefit for both?
i m also wondering if other people do similar things, where their sporting exploits are at different ends of the spectrum?
maybe PL and running? (i know a guy who does that...he s not too bad at either!)
i don t want to be an olympian and i do this stuff for fun, i know that if i wanted to be really good at one or the other i d have to concentrate on it.

will be interesting to see what you guys think!

[Steven Low]

I'd cut some of the lifting initially and implement the metabolic work in their place.

Then if you still feel like you can recover from it after a month or so add back in your heavy lifting.

What days are your Judo classes scheduled? Do you have any days that you can't workout?

[Martin Bonn]

judo and jitsu session times are probably gonna change in the new term so it s all a bit hazy at the moment....
i currently try to keep one full rest day (sunday), but my work capacity (what an overused term!) is quite good, in the olden days (2 years ago) when i was training to become a jitsu instructor i lifted 5 times /week and did jitsu 5-6 times/week....i did that for about 1 year and i coped quite well. i have to admit that i was still doing bodybuilding type stuff at the time so the workouts were probably not as hard as what i do now!

so should i cut back to say 4 times/week for lifting and do 2 metcon style workouts? i m also wondering what to do for them and how long they should be....i was kinda hoping i could incorporate them into my workouts (similar to what greg is doing here), so e.g. i would do some snatch work and then rowing intervals.

[Steven Low]

That sounds ok... try it out. All depends on your recovery capacity.

Usually if you're lifting heavy and doing a metabolic in the same day you shorted the metabolic to less than 5-10 minutes. But if you handle longer ones with lifting then go for it... but in general, keep them shorter.

[Garrett Smith]

Sounds to me like a customized version of the CA WOD would be perfect for you.

[Martin Bonn]

thanks for the advice!
i think i might just try and add the metcon grep puts up to my workouts for now and i ll see how i cope...if i see improvements i ll stick with it if not i ll play around with it!
the problem i have with all my programming is that i always think i m not pushing myself hard enough so i might end up doing silly things that get me tired but don t let me progress....