Great message!

I often tell my clients that to be an elite athlete, they need 3 things:

1. Superior genetics

2. Long training hours, build up over years

3. (Often, but not always) drugs.

And only having 2 out of 3 won't get you there. Drugs and training aren't enough - you need genetics. Genetics and training aren't enough - you need drugs (depending on the activity/sport), and genetics and drugs aren't enough - you need training.

It's a very basic principle of sport science and exercise science that intensity and frequency are inversely related. You can't train with high intensity AND high frequency. It's one or the other, but not both.

You can do 1-3 high intensity workouts per week, but if you need to train more days, do low-moderate intensity.