i am working out and I want to get hypertrophy and gain strength on my muscles. Also I do boxing training twice a week, plus I am preparing for a marathon. I use sauna once a week - create a training schedule for me based on hubermans knowledge

Here's a training schedule tailored for you, based on insights from Andrew Huberman. This schedule balances hypertrophy, strength, boxing, marathon training, and recovery, including sauna use.

Weekly Training Schedule

Monday: Strength & Hypertrophy

• Focus: Legs (hypertrophy and strength work)
• Reps/sets: 4-12 rep range for hypertrophy; under 4 for light strength and speed
• Recovery: Opt for minimal soreness to fit other training demands 1.

Tuesday: Endurance & Recovery

• Activity: Easy-paced run or long walk
• Emphasize recovery, possibly using NSDR (Non-Sleep Deep Rest) if needed for additional recovery 2.

Wednesday: Boxing Training

• Focus on skill, speed, and coordination
• Ensure balanced training to prevent exhaustion

Thursday: Strength & Power

• Focus: Upper body (strength and power training)
• Incorporate speed work with light weights to maintain energy levels 1.

Friday: Rest or Light Activity

• Option to use this day for an easy session or active recovery activities like yoga or mobility work
• Consider relaxation techniques if the week has been intense

Saturday: Marathon Training

• Long run focusing on building endurance
• Target heart rate zones appropriate for long-distance training

Sunday: Boxing & Sauna

• Boxing session focusing on endurance and technique
• Post-training sauna for recovery and muscle relaxation 3.
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    1

    Training Recovery Insights

    02:09:57
    
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    2

    Sleep and Training

    01:37:17
    
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    3

    Optimizing Workout Schedules

    02:51:14
    
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    4

    Annual Training Cycle

    01:59:42
    

Tips

• Sleep & Recovery: Prioritize good sleep; use recovery strategies like NSDR to compensate for poor sleep 2.
• Adaptation Cycle: Review your progress every few months and adjust focus areas in your training cycle (e.g., integrating more strength work if needed) 4.
• Nutrition & Hydration: Support your varied activities with appropriate nutrition and hydration to prevent fatigue and enhance performance.

This plan balances your diverse fitness goals by integrating different types of training to ensure optimal performance and recovery.