ok thank you. I am going to ask the questions this way, so that I know exactly how much recovery time is needed before doing an activity. Each phase would be a different answer according to your response. I want to make sure I understand all of this correctly, so that I can get the right recovery time done and so that it will increase performance instead of decrease it. Maybe my problem was "too much rest time before activity".
1. If training for hypertrophy (athletes would do this phase after the season is over, correct?), how long should the average recovery time be before doing any activity?
2. If training for strength, how long should the average recovery time be before doing any activity?
3. If training for power, how long should the average recovery time be before doing any activity?
4. If training for endurance (circuit training), how long should the average recovery time be before doing any activity?
I have realized and my thought now is that that depending on how many reps and sets you do determines on how much rest time you need (recovery time) before doing an activity. I have learned that too much recovery/rest time before activity decreases performance and I have realized that is what happened with my sprinting and such. Also, does it matter on how many exercises you do and what exercises you do before the activity? For example, for softball if I want to do any direct shoulder work/external rotators (which would be considered endurance phase always for these muscles), would that be done during the lifting all together and not affect activity or actually better to be done after activity, which means I would lift twice a day? (I don't know how college athletes do it).
My goal is to schedule my lifting in the best way possible that will improve performance and not decrease it or feel fatique/tired from not having enough recovery time between lifting and activity.
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