De-load Weeks What are they? A de-load week is a planned week of training in which you still run, but drop the overall intensity and volume of the week Why do we need them? De-load weeks are implemented to stop you from overtraining. If done properly, you should return from a de-load week with a rested, stronger body. You should be ready to attack the next block of training! How do we implement a de-load week? - Reduce the volume of training by 20-40% - Decrease the intensity of interval session
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Here are the things that should be occasionally varied: 1. Load magnitude 2. Load speed 3. Position where amortization phase occurs (rom) 4. Load parameter (where the weight “feels” the hardest”, variable resistance or lever arm for example 5. Dead stop vs stretch reflex 6. Load duration 7. Muscles emphasized in movement (biomechanics) ex: front squat vs high bar back squat etc. Remember SUBTLE changes Your program week after week should look 70-90% the exact same. Your tissues and nervous syste
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