The term "Weekend Warrior" and the word "stupid" should be synonymous, in our opinion. There's no need to sit on your butt all week and then attempt to display Herculean feats on the weekend. The body isn't designed to withstand this extreme off-on nature.
"...many people compress their weekly exercise volume into long periods of physical activity on the weekend. This intensity gave rise to the colloquial term 'weekend warrior...' Because long periods of intense physical activity on weekends is physically demanding, especially among unfit individuals, weekend warriors may be at an increased risk of injury." (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035407/)
Did you know: "The Achilles tendon is the most frequently ruptured tendon in the body." (Kinesiology The Mechanics & Pathomechanics of Human Movement) This is *not* something you want. Trust us. Weekend Warriors unfortunately place this tendon and other body parts in harm's way to a greater degree than Weekly Workers. (We just made that up.) Other common Weekend Warrior injuries: plantar fasciitis, tennis elbow, and ankle sprains. A broken bone is also a possibility.
Many people think that a day or two of extreme physical activity on the weekend will offset nearly a week's worth of sedentary behavior. If this is you, you're in for a world of hurt; quite possibly, literally. The body is not equipped to be stationary for 5-6 days and then run, jump, and cut on a dime 1 day.
By following a training program, or applying a routine, the body becomes more healthy, it becomes more equipped to withstand the rigors of daily, weekly, and monthly endeavors. Our muscles, bones, and joints need to progressively load and acclimate to the stresses to be placed upon them.
Think of it like like (and bear with our analogy, as it's not perfect): Which of the two cars would run better or be more prone to withstand a breakdown? (Option 1) An automobile that was started, run, and watched after every day. (Option 2) An automobile that was started, run, and watched after once a week. Now, take both options, start them up, and force them into a quick acceleration, followed by abrupt stop-go movements, lasting for an hour. I'm not sure about you, but I'll go with Option 1.
The point is, some work done throughout the week is better than a whole lot of work done on the weekend. The research backs this up! No, you may not have a ton of time, but some time can likely be spent doing something. 5 minutes of sit-ups here, 10 minutes of push-ups and air squats there, or 15 minutes of walking or jogging there.
It's important to get into a routine, or to follow a plan. No, this won't negate all injuries, but your Achilles is at better odds of not rupturing by progressively overloading it throughout the week!