While it can be challenging following this program when working out in a crowded gym, I've tried to include options that allow you to follow the program as effectively as possible. For instance, if Fat Loss Circuit Training (where you move between weights and cardio constantly) isn't feasible in your gym, I've included an option to do just straight sets for your weights then follow it with some cardio training immediately after (use 30 seconds rest in between weight sets, rather than the 40 seconds cardio).

But what about when program calls for using different equipment and different exercises like in Stretch-Pause Training? If it's simply not practical to go back and forth between different pieces of equipment (people waiting for you to finish a set, etc.), the best option is to use free weight whenever possible.

Doing dumbell flyes for chest then barbell bench press for chest allows you to use the same bench. For back, deadlifts and barbell rows are a possibility. Basically, the idea is stay away from the machines that people are lined up for and use primarily free weights instead. There's very rarely a line to use the dumbells and this should solve the problem.

With the Compound Exercise Overload technique (where you're using just one exercise the entire workout), you'll definitely need to do a free-weight based exercise that allows you to use equipment that isn't as "in demand". The squat rack, luckily, is pretty often neglected, so you can do your squats and your bench pressing in there. For deadlifts, you just need a barbell and some floorspace. If you can't use the rack for long enough to finish all your sets, you may have to think about working with a different exercise, e.g. instead of barbell bench, use dumbell presses. Instead of squats, use dumbell split squats.

This has always been a hotly debated topic. What I'm about to tell you here may fly in the face of what you're read or heard but this advice relates to the very specific schedule and nature of this program.

My thought in training with soreness (provided it's not so sore that you just can't train and have so much pain that it really affects your lifting form) is that it causes even more of an emergency response in the body, further stimulating the body to accelerate the repair processes and metabolism. I will explain this further.

While it is technically true that if you're still sore, the muscle hasn't yet completely recovered from the stress of the previous workout, think of it this way... our goal with this program is to accelerate your metabolism. If we wait until your muscles are completely recovered and not sore at all, that metabolic drive in your body to accelerate your recovery will fizzle out. Training with some soreness actually sends your body the message that it needs to speed up it's recovery processes to cope with the demands your putting on it.

If you do find you're so sore that you can't train that day, don't get worried. Simply take a day off, insert a blank day to whatever cycle you're on (keep up with the same nutrient strategy of that cycle, e.g. low carb if you're on that - it's easier on the muscle-building phase) and see how you feel the next day.

The Five Structural Attack is a BRUTAL training technique. It's going to really push you HARD. But here's the deal...if you're so trashed after the first day that you try and do the second day right away, you may not get much out of it at all because you'll have to reduce weights too quickly.

See how you feel on that second day. If you feel okay, try it and see how you do. If you feel trashed, immediately set yourself on the 3 day variation, taking the second day off then doing a 25 minute session the next day.

What you do now will depend entirely on your goals! My recommendation would be to immediately go through and do it again, using a different exercise for the Five Day Structural Attack.

When you've gone TWICE through the program, TAKE A WEEK OFF TRAINING. Trust me, you'll need it. You can do this program two months straight but then your body needs that break to recuperate.

Honestly, with what you're doing with wrestling right now, I would probably hold off on starting the program. You're absolutely right in that they probably will not mesh well. When you're training for muscle and strength increases, extra cardio and extra activity will compete for resources - muscle growth takes a back seat when the body has to recover from immediate training.

You'll get much better results with both by focusing on one then the other.