I mean do your muscles have to take a full day off without any strain at all, or can you count a day where you just play football or do some yoga or spar for 15 minutes a rest day?
My typical routing is:
Monday - chest and tris
Tuesday - boxing and jiu jitsu (back to back)
Wednesday - back and bis
Thursday - thai or mma sparring
Friday - flag football (casual), sometimes yoga in the morning also
Saturday - shoulders and legs
Sunday - wrestling and jiu jitsu
So basically the question is does Friday count as rest day?
I've maintained this for a few years and the only thing that seems to get burnt out are my legs, which brings me to another question, considering how much work legs get from MMA can I drop the leg lifts completely or reduce them to maybe once a month (in theory thick leg muscles are not beneficial in my sport)?