Reply To: Max effort and dynamic lifting.
If you are doing the typical high volume weight training then yeah with running and karate, plus life stress you may wear down more (there are 2 types of overtraining sympathetic and parasympathetic) than having a lower volume more intense training. Volume and Intensity lead to each of the different types.
I would go for 90% to max training if i were you, hit it heavy and hard (still keep the volume up there but not as high), speed days are very similar to max training as you are going for max effort just in speed instead of strength. Do it for a couple of months and see how you feel and how your lifts go.
You can go something like:
Day 1:
Max effort – Upper
Speed – Lower
1 or 2 assistance lifts changed up each day
Day 2:
Max effort Lower
Speed – Upper
1 or 2 assistance lifts changed up each day
Day 3:
Max effort Upper
Speed Lower
1 or 2 assistance lifts changed up each day
Day 4:
Day 2:
Max effort Lower
Speed – Upper
1 or 2 assistance lifts changed up each day
and so on continously with 3 session per week.
Dont forget that you still need to keep up the volume for maximal stimulus but you can get to in a max effort way (see chad waterbury articles for some good info on this).