Quote (tidus_ffx2 @ Nov 3 2017 07:36pm)
What about an HIT strength routine? not sure if that's the most efficient way to strength train and condition. or if thats counterintuitive. the 4 day split I like with my schedule. would you recommend any super sets or drop sets? and what effort would you use for the lifts you don't specifically mention?
Well, it depends. HIIT strength training routines are great for endurance but poor for strength. Training cardio at HIIT standards as well as a traditional strength program work for both and can maximize both fields. Regarding the sets, you can pyramid up in weight each set. Drop sets and supersets are more for hypertrophy, which isnt necessarily something you need, as it will add bulk and less physical functional strength.
Max effort for the prescribed reps on non-mentioned items.