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I am waiting to receive my program but I was wondering if I can incorporate part of my old workout with the power90 program without hurting my results. I would like to still lift two days per week and powerwalk 10 miles per week. Please help I will be receiving my program soon. Thanks.
Should not be a problem if you feel up to it. Do the Power 90 workouts first and only add the others if you feel restless. If you are feeling tired do not attempt to lift or walk more because you will just be overtraining your body and your results will drop. If, though, you are doing Power 90 and still have excess energy and are bouncing off the walls go right ahead.
I wouldn't try and increase your weight work in any case. Just do maintenance work through the 90 days. If you are trying to increase you max's through this period you will certainly overtrain yourself.
Check your heart rate in the morning before getting out of bed. Check it each day as the program progresses. If it increases more than a couple of beats per minute you are overtraining and it's time to back off.
I want to thank you for your response to my question. Also, I was wondering what you mean by maintenance only on my weight training. Can you give me an example? Thank you.
"Maintenance work" is weight training that is targeting on maintaining and not gaining strength or size. You will often hear of athletes doing maintenance work during their season. Then working to make gains in the off season.
A maintenance workout is almost like a warm-up workout. It usually involves med repetitions and low weight. You never do anything involving a max lift.
A somewhat new and time efficient maintenance program done by the Washington Redskins last year involves doing one set per body part at 15 reps to failure. As you might imagine, this will not take long. You do want to get well warmed up beforehand though.
I would recommend that you do something similar but you might not want to actually fail, since strength is less an issue for you. One set of 15 using very light weight might serve as a good warm-up.
Remember to focus on your Power 90 and if you see those workouts suffering back off on the weights.
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