Getting GASsed: Enter The Deload

19 December 2013

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So you’ve been working hard and now it’s time to seriously make some gains. But to do that you have to train less intensely than previously programmed. By how much you ask? Between 30% to 60% of your 1 rep max. No balls to the wall training for a week?! That shit cray!

There is an inversely proportional relationship between the number of reps per set and intensity. If there is no active recovery throughout these cycles then the athlete has walked into the perfect storm for overtraining. WE DON’T WANT THAT. Got it. Instead, for this reason, variability of intensity and volume through programing cycles is the key. Changing the variables to allow for active recovery is a no brainier. The key is to preserve the neurological pathways (muscle memory), and muscle mass.  All this and preserving form and actively recovering to boot? Sign me up for some deload!

20 Dec. 2013

Deadlift: 5,5,5 @ 30%
5,5,5 @ 40,50,60%

WOD: Tabata Planks/Side Raises

 

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