I am following Johnny Candito's Linear Program for powerlifters. Essentially, the program goes as follows:
- Mon: heavy lower day (competition style squats and deadlifts)
- Tue: heavy upper day (competition style bench press, back and shoulder assistance work)
- Wed: pause
- Thu: technique lower day (pause squats, leg assistance work)
- Fri: technique upper day (spoto press, upper body assistance work)
- Sat: pause
- Sun: pause
Candito doesn't give any advice on what to do on the non-lifting days. I assume some cardio/mobility excercises would fit those days well. However, my "cardio" routine consists of bi-weekly 90 minute muay thai sessions. Those sessions can get very taxing on the CNS and have the potential to screw up my powerlifting performance.
As you can imagine, mondays and tuesdays are where progress (i.e. PRs) is driven on the LP. Right now I wonder how I should assign the two boxing sessions to the three non-lifting days in order to impede my powerlifting progress as little as possible. Keeping sunday free would ensure that I am maximally rested for the heavy days on monday and tuesday. Having a day off on wednesday, seems to make sense, too, because I assume this is where most of my body's adaption to the preceding heavy workouts happens. I don't see any particular benefit in choosing to pause on saturday.
Other options include the rearrangement of the Candido training days (eg. 2 days pause between heavy and technique days) or having two days off and doing a muay thai session on technique days, but I'd like to get a rather strong scientific reasoning for doing so.
TL;DR: How should I arrange my six-workouts-regimen (4x powerlifting, 2x muay thai) in order to achieve optimal recovery and progress in the powerlifting program?
For the sake of this question, assume that I can have muay thai sessions of equal intensity and duration on any day of the week.
