Tag Archives: Recovery

The Rest is over: assess and focus

My whole last week was a deloading period. It was great, I feel great, but I was bored. So I ravage my training log and found two important things:

  • My schedule wasn’t balanced. Doing 3 practice days a week with 2 different days (alternating A-B-A-B) was leaving me with one less day. So, to solve it, I’ll be deloading at the fifth week (basically, I’ll be adding one extra week per cycle).
  • I had lost focus of the most basic of movements, and their numbers went down. So, I’ll be GTGing them back up to par (squats, pull-ups and hanging leg raises). This will be done besides my regular training, which includes all of these movements.

This is the real work in your deloading weeks: reassess your training, optimize and start over better, stronger, and better focus.

Restart with new focus. Photo by Fitness First Germany

Restart with new focus. Photo by Fitness First Germany

Motus Virtute,

Manuel

Active Rest: the importance of deloading

The importance of deloading

Recently I’ve been feeling overly fatigued. I was feeling stiff, hard and tired. So, of course, I went over my training log. Lo and behold, the answer was staring right at me: I haven’t taken a proper deloading week for the last 4 months. Big mistake. BIG MISTAKE.

Deloading is not an excuse to not practice

Deloading is not an excuse to not practice. Photo by Fabio de Albuquerque Vialba

Deloading is crucial for any program (a key aspect in programming as I mentioned in my last post SECOND STEP). On this week you’ll rest, recover and lock-in your progress. While reading one of Pavel’s books (the original RKC – The Russian Kettlebell Challenge) he stated that one of the most effective ways to build strength is to practice moderation when considerably fatigued.

Basically your Deloading template shouldn’t be too hard to manage. I’m partial to the 50% in volume school. Others have thrived through 50% in intensity; some even with 50% of both. Whichever makes the most sense to you; all schools have something in common: It’s not the same as not doing it. This week should not be seen as a “no work out week”. That’s not the point and it will be detrimental to your gains.

The importance of Deloading is intimately tied with the importance of rest. But that is material for another post.

Hope you’ve found this article helpful in your quest for fitness and health!

Motus Virtute

Manuel