HOW TO: Deload
How to get the most out of your Deload Phase:
Focus on Movement Quality
This should be a given at all times, but we will be doing some new (and different) movements – don’t worry about how much weight you are using, or what progression you are at. Focus on feeling the movements and creating a connection between your body and your mind. A lot of these movements we are doing are designed to help correct mechanical issues that may have crept in such as loss of lumbar curve, improper bracing of your core, and improper sequencing of movements. Some of these movements may seem “easy” or like you’re taking a step back, but that is OK. There is a huge neurological component to strength, and by really feeling these movements and moving properly, you will be building a great foundation to build upon.
Embrace the Process
Not every workout session needs to be at 110% intensity. You may leave the next couple weeks feeling like you could have gone a little harder or heavier, but that’s OK. If you’re not feeling overtrained and are eager to hit our next cycle hard – be patient. The goal is that we hit a Deload Phase BEFORE the point of overtraining or injury.
Again, think about the big picture over the next few weeks and embrace working on the nitty gritty to improve. Your fitness is a journey and a few weeks of training is small in scale to even a year of training.
Focus on Your Joints
We will be doing a lot of “prehab”, breathing drills, and mobility over the next few weeks. These exercises are not designed to be a “one-and-done fix”. If you feel like they really help, start to incorporate them into your active rest days or before/after class. As always, stay on top of your soft tissue work like foam rolling and lacrosse ball exercises. We will also be incorporating a lot more unilateral (single arm/single leg) work into our skill sessions. The goal is to make sure that as we have gotten stronger, no imbalances have crept in.
What to Expect During Our Next Cycle
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