Week 7
Week 7 is designed as a deload week, focusing on active recovery while maintaining movement patterns. The primary goal is to give both the muscles and nervous system a break from heavy lifting. This week allows you to recover, correct any technique issues, and prepare for the next phase of training.
Focus:
Reduced Intensity & Volume: Reduce the weights to approximately 50-60% of 1RM, focusing on controlled, quality movement rather than intensity. The volume is also lowered to help reduce fatigue.
Technique & Form Refinement: With lighter weights, this is an opportunity to practice technique and enhance movement patterns in all lifts.
Recovery & Mobility Emphasis: Each session includes extended warm-ups and cool-downs that incorporate mobility work and light stretching to promote active recovery and reduce muscle tension.
Goals:
Promote Recovery: Alleviate physical and mental fatigue accumulated from the previous weeks of training, promoting muscle repair and nervous system recovery.
Enhance Movement Quality: Use lighter loads to refine form, balance, and technique, aiming for smooth, controlled movements.
Maintain Muscle Activation & Stability: Keep the body engaged through light accessory movements that target core stability and maintain muscle activation without causing fatigue.
Prepare for Increased Intensity: Set the foundation for the upcoming higher-intensity weeks by giving your body and mind a chance to recover and refresh.