Strength and Conditioning Programs: Deloading to Plan for Personal Records
Written on November 24, 2010 at 3:05 am, by Eric Cressey
As we continue ‘Stache Bash 2010, today’s featured/discounted product is The Art of the Deload. More importantly, though, I’ve moved to the horseshoe ‘stache with accompanying soul patch.
Control yourselves, ladies, and we’ll be able to move forward now.
As a brief background on The Art of the Deload, this 26-page e-book is a quick read that’ll give you practical strategies that you can quickly and easily put into practice. In it, I outline 10 different deloading strategies that can be implemented in any resistance training program – and discuss who is the best fit for each strategy.
Rather than reinvent the wheel, I thought I’d give you a little taste of one of the ten:
Method #9: Planning for the PR Deload Week
With this method, you work backward from the first day of the subsequent program with the goal of testing one lift when you’re at your freshest. Let’s say that you’re on a three days per week set-up, with the last (12th) session of the month taking place on a Friday. Your goal is to train normally over the course of the first four weeks (Month 1), with a small amount of technique work for the lift in question taking place during your deload week.
Let’s say that you’re looking to bring up your front squat. Accumulate the majority of your specialization training over the course of Weeks 1-3, and then in Week 4, just do some front squat technique work in the 60-70% of estimated 1-rep-max range on all three days (MWF). Obviously, do some assistance work, too, but don’t go crazy with volume or intensity.
Then, take the weekend off, and come back in to test the front squat on Monday. Effectively, you’ve imposed a ton of fatigue over the course of Weeks 1-3, rested during Week 4, and realized the fitness gains at the beginning of Week 5.
If you’re interested in checking out the other nine strategies I outline, you’re in luck, as I’m putting The Art of the Deload on sale for 25% off – which means that you can pick it up for under $10. Just enter the coupon code DELOAD at checkout and the discount will be applied.
Click here to order now, or click here for more information.
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