As you may already know from reading Alli’s training Blog – This week is a Deloading phase for us.
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We have a great workout group consisting of myself, Alli, Mark (Simonetti) Simon and MMA guru, John Rallo. We have all been hitting it very hard lately and our bodies are in need of a rest and recovery week. So, to help us recover, we have toned things down a great deal and we are currenlty doing a Deloading workout each day.
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I’ve found that many folks, even Strength Coaches and Trainers have trouble figuring out what to do and not to do during a Deload phase.
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So, in today’s post, I’m going to provide you a sample of a Deloading workout.
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Below is a layout of the exact Deloading workout we did today. This deload workout is lower- body dominant because today (Tuesday) is a Lower-body training day for us.
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Sample Deload Workout for the Lower-Body
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This Delaod Workout is performed Circuit training style with 3 different work stations:
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Station #1 – 4 Minute Ride on Airdyne Bike at 60-70 RPM
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Station #2 – 4 Minute Sled Pull (mix up facing forward and Backward) w/200lbs load (done on turf)
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Station #3 – 4 Minute Mobility/Activation Sequence, 1min High Hurdle Step-Over , 1min Mini-Band walks (any direction), 1min Yoga-Plex, 1min Dynamic Pigeons (hip rotator stretch)
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Rest 1 Minute between stations. Perform 3-4 rounds of the entire circuit.
A full circuit takes 15minutes total. So, 3 rounds takes exactly 45min time. Four rounds take 1hr.
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Important Deload Week Notes
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After this or any other deloading workout – You should NOT feel tired or be out of breath!
Instead, you should have a nice sweat going but still be able to talk normally and feel minimal muscle fatigue.
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REMEMBER – A deload week is for active recovery, it’s NOT a workout and shouldn’t feel like one!
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Don’t forget to post your comments below and tell us what you thought of this Deload workout and about your own personal favorite deloading techniques!
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