This final problem the lack of exercise is the reason for this second round of Polyphasic sleep. I can't seem to find anywhere online people who are trying to integrate any higher intensity exercise with as little sleep as possible. This is my goal.
I am going to start off with the Uberman sleep schedule. I will be taking my naps at 1-5-9 both am and pm for 20 minutes each time. During the adaptation phase I do not plan to do any exercise as your body needs to focus on shifting your schedules. Once I feel that I have overcome the zombie-like signs of sleep deprivation I will start to phase exercise back into my program. If my training becomes too difficult and I feel that I am unable to properly recover I will try increasing my sleep.
This sleep increase will be attempted in at least a couple different ways. First I am going to try something I haven't read of people doing very much. This is add a couple longer naps at spaces in the night. For example I could have an hour nap at 2:40 and 6:20. This would add a total of two hours, doubling my total sleep time and hopefully increasing my recovery. Like I said though I really have no idea how that will go :) (super excited). I will play with both length of time and frequency of these naps to see what works best. If this fails and I still am feeling sore and fatigued consistently then I will try option 2. This option is adding a single core sleep like in the Everyman sleep schedule (probably from 1.5-4 hours depending what I find I need to take till I am able to recover).
A typical week of exercise for me:
This is going to be what I will work towards being able to complete consistently on a polyphasic Schedule. So you all know, I am not a power lifter or have ever really tried to put on large amounts of weight at any time (sorry if you thought that's what you thought this blog would be about. Though I would be really interested in seeing the results of polyphasic sleep on either of these so if someone out there decides to try please toss me an email letting me know how it worked :)). Here is a picture of me the night before I started the Uberman so you can kind of see my body type.
What I do during most of the year is a simple lifting and cardio schedule but what I have been doing for the first couple months of summer has focused mostly on high intensity circuit training.
*I always warmup and stretch before all exercises and after every workout I do a good 20 minutes of stretching then use foam rollers.
Basically my workouts take two upper body muscle groups three times a week and lower body once on the weekends. They all have this form:
exercise 1 muscle group 1 straight to exercise 1 muscle group 2 straight to 80 meter sprint straight to 1 min of skipping last ten seconds as fast as I can straight to 80 meter sprint straight to a minute of 1 of 9 ab exercises. Thirty second to 1 min break and repeat.
I do three sets of this for each set of exercises. I have 3 exercises for each muscle group so a total of 9 sets.
Monday: Chest and Shoulders:
Wednesday:Back and Abs
This day is a little different, I still do the same circuit with my back for a total of 6 sets but I also include hanging core exercises before hand and weighted core exercises after.
Friday: Arms
Weekend: Legs, this is in more of a traditional lifting style with set then 30sec-1min break and repeat.
In addition to this, I train in muay thai on Tuesday and Thursday nights. This can become very intense with 30+ minutes of continuous high pace activity without breaks. Compared to my time in the gym I would say that Muay Thai is sometimes much more demanding as I often finish lying on the ground barely able to move. This does not create as much muscle growth and development as it does muscular endurance and stamina as it has lots of cardiovascular training. Also there is full contact sparing involved so it should be interesting to see how polyphasic sleep effects that ability.
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Update just found this out:
There is a Spartan Sprint going on in Calgary, Alberta which is close enough to where I live that I could make the drive for it. I am probably going to be shifting my lifting schedule into more specified training for this event. If you don't know what a Spartan race is check out this video (http://www.youtube.com/watch?v=M4aM0fpS0IU) and here is the official site (http://www.spartanrace.com/)
Diet:
I am restricting all drugs (this including alcohol, caffeine, etc.). In the beginning I won't be taking my pre-workout mix either. Instead I will be sticking just to protein and a multi-vitamin as supplements. Once I have gotten used to polyphasic sleep I will re-introduce these drugs to see the effects they have on me and my naps. Not using any intoxicants is going to be extremely difficult though as I have a bachelor party this weekend. However being sleep deprived is almost like drinking right?.....right? oh well I could use a break anyways.
Before I started this I was eating 5-6 small meals a day with a protein shake with fruits and vegetables as well. I am going to be following a very similar schedule now as well eating after each of my naps. I stick to fairly healthy foods, I am not crazy about it but I definitely won't eat fast food burgers or garbage like that. I am a bit of a sugar freak however and have done terrible things in the name of sugar cravings lol. examples being eating a pound of chocolate in a sitting, chugging a chocolate fountain and eating candies from the garbage (hey back off I am not proud of it but it happened and I want to get used to writing every in here whether or not it looks or sounds good).
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