I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).
I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.
Any ideas of how to implement it? Any other ideas?
Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)
I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.
can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.
i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..
for example:
Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core
Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume
Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).
and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.
that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..
peace man