As you may have noticed, “Hell Week” has come and gone and we are currently basking in the glory of a “De-load Week.” In effort to make everyone a more conscious trainee, I’m going to give you a brief rundown of how our last training cycle broke down and how they will break down in the foreseeable future.
Week 1: Strength-Focused
Week 2: Strength-Focused
Week 3: Conditioning-Focused
Week 4: Conditioning-Focused
Week 5: “Hell Week”
Week 6: “De-load Week”
Its a simple, effective format for a training block. On strength-focused weeks, our goal is to build strength and maintain our conditioning. On conditioning-focused weeks,our goal is to improve conditioning and maintain strength. “Hell Week” will test your mental and physical fortitude and “De-load Week” will allow the body to heal and recover. Stack several of these blocks on to top of one another and you’ll stair-step your way to success!
My tips for the deload week are…
- Recover – Eat well, get a massage, go to bed, stretch, foam roll, take a walk… the list goes on and on. Pride yourself in feeling good by the end of the week so you’re fresh and itching to hit the next 6-week cycle. PR your recovery this week!
- Quality – Practice a skill without allowing yourself to become fatigued. Study videos of a movement with which you struggle. Put in mental reps in lieu of physical reps this week.
- Goals – Your “De-load Week” is an opportunity to reflect and refocus. Do you need to refocus or do you need to set new goals? What have you accomplished? This week is the perfect time to evaluate what you’ve done and what lies ahead.
The next cycle will start on Monday and will follow the same format….
Week 1: Strength-Focused (11/12)
Week 2: Strength-Focused (11/19)
Week 3: Conditioning-Focused (11/26)
Week 4: Conditioning-Focused (12/3)
Week 5: “Hell Week” (12/10)
Week 6: “De-load Week” (12/17)
– Coach Wes
