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JPH and all you other Sluggos-
Listen to your bodies. Follow the Major's advice in the book - it builds rest into the TRAINING - notice the word - you will be tested in SFAS; these are different things.
You should:
Warm up
Train to near failure
Cool Down
Repeat the above for different areas - strength, endurance, sustained strength - and different muscle groups - work over your entire body over a 3-5 day period.
then Rest/Recovery - as important as the training - don't be fooled that because you are switching bodyparts/muscle groups/ types of exercise during the training phase there is rest/recovery involved. Recovery should be a minimum of 24 full hours, 36-48 if possible every couple of weeks.
If you have a cold/virus - slow down your training slightly, and make sure to allow longer recovery periods.
Just my .02 - but why do I feel that this has been covered, recovered, buried, dug up, and then covered some more.....
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In the business of war, there is no invariable stategic advantage (shih) which can be relied upon at all times.
Sun-Tzu, "The Art of Warfare"
Hearing, I forget. Seeing, I remember. Writing (doing), I understand. Chinese Proverb
Too many people are looking for a magic bullet. As always, shot placement is the key. ~TR
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