Make the most of limited training availability by incorporating both aerobic AND strength stimuli into each training session.
Minimise neural fatigue (the tank is already likely full with alternating rosters, inconsistent sleep patterns & other life stressors!)
-less axial loading (movements that load the spine in unsupported standing positions)
-less time in low rep ranges (pure strength)
-more time in moderate-to-high rep ranges (hypertrophy with some carry-over to strength)
Unless there is a specific movement goal, emphasise exercises that require less technical proficiency (technique as an adaptation requires 2-4 consistent training sessions per/week) This will encompass:
-Less barbell work (maybe include sleds as a less fatiguing substitute)
-more machine work
-some DB work
-some bodyweight work
Design the program in a way that allows training to be auto-regulated (go hard when you’ve had adequate sleep or feel energised, and back-off/go light after multiple night shifts or a fluctuating routine.)
In summary, the training program should MINIMISE the accumulation of fatigue, MAXIMISE the chance of adherence, allow for AUTO-REGULATION, and make the most of limited training time by providing WELL-ROUNDED benefits…