There is no doubt life can be hectic. Deployment schedules, night shifts, taking care of family, any of it can throw a wrench into maintaining your physical fitness and readiness. But, you owe it to yourself and those around you to never be a liability and be physically capable. given these interruptions to our perfectly planned training routine how do we continue moving forward? The key is week to week maintaining the volume of training you need to be hitting. There is evidence suggesting as long as the overall volume and intensity of training are equated the frequency of these sessions is not indicative of progress in both maximal strength and running applications. Colquhoun et al., (2018) DOI: 10.1519/JSC.0000000000002414 Yamaguchi et al., (2022) DOI: 10.1007/s00421-022-05062-7
This means for all of us even if we had 4 training sessions planned this week but we have to squeeze the same amount of volume into 3 sessions instead guess what? Long term we are still going to make those improvements we need. As long as week-to-week and month-to-month volume and intensity are equated you can in fact adjust your plan to fit your schedule and ensure recovery is on point. At the end of the day it will never be perfect but don't let perfect be the enemy of progress. So get in the gym get those reps in, get those miles in, and then get that sleep you need.