Training Block 1 Week 7

Week 7 serves as a deload week, where the primary focus is on recovery and maintaining movement quality with reduced intensity and volume. This week is designed to allow your body to rest, adapt, and prepare for the final phase of the program. The lighter loads and reduced conditioning volume help alleviate fatigue while preserving strength and endurance gains.

Focus

• Technique & Form Reinforcement: The emphasis will be on clean and controlled movements with a focus on reinforcing proper form and mobility in all lifts and conditioning movements.

• Active Recovery & Mobility: Lighter movements, stretching, and gentle cardio will promote active recovery, improved range of motion, and flexibility.

• Restoring Energy Systems: Reduce the metabolic demand to ensure full recovery, focusing on low-to-moderate intensity work to maintain fitness without overstressing the body.

Goals

• Rest & Recover: Reduce volume and intensity to give muscles, joints, and connective tissues adequate recovery time, promoting adaptation from the previous weeks.

• Skill Maintenance: Use reduced-load strength work to maintain skill in key movements while emphasizing mobility and control.

• Maintain Conditioning: Engage in moderate conditioning to keep the cardiovascular system active without creating excessive fatigue.