What I’m about to talk about may seem counter productive to you, but this concept is greatly needed in order to getting yourself STRONGER.
Yesterday I sent out a message that went over the BIG 4 “Must Do’s” in order to build more athletic which were…
The BIG 4:
1 – Always Train for STRENGTH
2 – Always Train for POWER
3 – Keep Your CONDITIONING LAST (and keep it “chaotic”)
4 – CYCLE your training with planned “DE-LOAD” weeks.
That right there is the formula to transforming you into a BADASS.
Now, a question that I’ve often gotten back is that of people wanting to know WHY I use special recovery / “de-load” weeks.
People ask…
“Why you cutting back on your intensity?”
“I thought you wanted to go 110% H.A.M. all the time??”
YES. You want to train at a HIGH-INTENSITY at all times, but there’s some guidelines you should stick by for BEST results.
I explain WHY you need to do de-load week in today’s quick video plus talk about some other useful tips to get your stronger and more BADASS in the video below…
Main Keys To De-Loading Weeks:
- Avoid total failure (includes bodyweight movements, max load lifting)
- Avoid heavy loading of the spine (no max effort deadlifts or squats)
- Keep INTENSITY HIGH, but don’t over do it – know your limits
- Train using Full Body sessions w/ lots of bodyweight, light Barbell, DB, KB, or Sandbag work
- Get OUT of the gym – go play a sport, ride a bike, swim, or do something else other than training in a gym. Go be an ATHLETE!
Sample De-Load Week Schedule:
Monday – Full Body High Intensity Intervals w/ Sled Work
-avoid going to failure on all movements used
-can blend together lightly weighted movements with DB, KB, Sandbags, or even Barbell work with bodyweight movements
-push / pull sled for added volume and conditioning
Tuesday – Active Rest (light running, sprints, sled work, bike ride, long walk) 15-20 Mins Mobility / Soft Tissue Work
Wednesday – Full Body Light Circuit Training + Sled Work
-only submax sets used – void failure at all costs
-can blend together lightly weighted movements with DB, KB, Sandbags, or even Barbell work with bodyweight movements
-push / pull sled for added volume and conditioning
Thursday – Active Rest (light running, sprints, sled work, bike ride, long walk) 15-20 Mins Mobility / Soft Tissue Work
Friday -Same as Monday/Wednesday OR use this day as a “testing” day for max effort tests or lifts.
-Good day for testing because body is usually well rested up from light training / recovery work done Mon/Wednesday plus you give yourself 2 full rest days right after before starting your next phase. All depends on your overall goal and training set up.
Sat / Sunday – Active Rest (light running, sprints, sled work, bike ride, long walk) 15-20 Mins Mobility / Soft Tissue Work – PREPARE for NEW Phase on Monday!
Always feel free to drop your comments, questions, and thoughts below.
Live and Train Aggressive!