Personalizing Split Around Strange Rotating Schedule

[DangerousDave]

Thank you Dr. Scott! 

I’m really looking forward to implementing this. Fortitude is very adaptable and I think that’s a huge part of the appeal to the program. It’s the most result-producing program that I’ve ever run, so I’m excited to get back to it with so much experience gained since I last ran it.

Regulating the volume per periods of lower frequency is also a very interesting idea. Like you mentioned, I think I should be able to find a really awesome groove after a period of a few weeks. The living, breathing science experiment that we’re performing every day in and out of the gym is really a big part of what makes this process so fun! I’ll keep my log posted once I finish this “deload” phase bridging between Hernon 2-Way and Fortitude!

Hey Dave!

Thanks for getting in here and posting this.

This sounds like a very good adaptation based on your schedule, and I'm trusting of course that you know what you can adapt to given these circumstances.

Some things to consider when doing this.

1.) Some folks like to split up the Loading and Pump sets on Days 1 and 2 of the program.

2.) Along with the above, and in general, you could also use different volume Tiers on a "day to day" basis (and of course in an auto regulatory fashion) to match your training pattern.  I.e., you'd used a higher Volume Tier over those periods where your frequency is less and vice versa.  In your case, I'd also not be concerned with creating your own intermediate volume Tier to match your situation and recovery level.

3.) Exercise selection would also be adjusted (somewhat knowingly) given the above.  You might favor isolation / machine / supported exercises on days around which frequency is higher and then favor free weight exercises / the bigger barbell exercises (BB squat variations, BB rowing / hinge movements, BB pressing) for days when you're more than likely (neurologically) recovered.

With some forethought (this might become apparent over the course of testing out what you have planned), you might be able to create a novel rotation where, for example, you might be able to high some exercises on certain days.  E.g., when there's two rest days before a session, but you train 2 days in a row, you'd do exercises where your low back would be engaged the first day, but choose exercises that are more low back friendly the next day.  <-- This would evolve naturally when auto regulating Muscle Round exercises, but it could be a way to squeeze in the "big exercises" you use for Loading Sets in a way you're sure you're rested up for.   (The calculus of trying to figure this out now might be silly, but I imagine you'll get a sense of what would work after a month or two in your new training pattern.)

Will take a look at your training log, too - this should be pretty cool!!!

-S