increasing cns capacity/workload

Dan, Ive read about increasing workload capacities by just training harder but I train pretty hard 6 days a week as it is.  Im always running into overreaching and excessive debilitating soreness.  When it happens I have to take it easy for a while until I recover again.  Im wondering if Im just pushing my genetic limit on recovery ability or if there's is a slower progressive approach that I can use to be able to do more and more work.

I train pretty much every way you can.  Heavy intense weights in the high % of 1rm range, lower 1rm percentages for higher reps, olympic exercises, high rep low weight, short rest barbell complexes, and longer lasting cardio like basketball games and other things like intramural sporting activities, but if I could increase my ability to recover, I would progress so much faster.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Workload capacity?
What do you mean by that?

First it depends on your overall goal.
Are you looking at strength as the goal?

You increase capacity in any area by maximizing mechanical efficiency in the given area, as well as energy systems, cellular systems and neural systems...and by training specifically for the goal.  Some of the adaptations take more time than others.

Training adaptations are specific and as a general rule, the physiological changes might be though of as occurring over a 4-6 week period.

If you overtrain, there is some undesireable adaptation and some slight increase in some systems.  If you slightly undertrain, that is if you leave some training capacity on the table and are not training until you are destroyed, then the adaptations occur faster.  You generally adapt when you are recovering not when you are training.

If you train into the high cortical steroid release then you always hinder some aspect of faster positive adaptation.

Nutrition and supplementation status, hydration, sleep, stress, overall nutrition...

All these play a huge role in recovery and ability to train maximally for longer.

Also, training all of the energy systems to perform at peak efficiency is helpful.

Remember, a shorter, more intense training session will allow more rapid recovery and positive adaptation.

A long intense session can = cortisol and slower recovery and less rapid positive adaptation.

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