Week 7
Week 7 serves as our deload week, providing necessary recovery from the increasing volume and intensity of the previous weeks. Its purpose is to maintain movement quality and technique while allowing your body to recover and prepare for the next phase of this training cycle.
Focus:
Active Recovery & Technique Refinement: Enforcement of controlled movements and form while reducing load and volume. This will help solidify technical efficiency in the strength work.
Mobility & Flexibility: The continued use of warm-ups and cool-downs to improve mobility, focus on range of motion, and address any tight/problem areas to allow for muscle recovery.
Low-Intensity Conditioning: Perform lower-volume metcons to maintain aerobic capacity without causing excessive fatigue or strain on the muscles.
Goals:
Optimize Recovery: Reduce the load to about 50-60% of 1RM on strength movements and keep conditioning at moderate intensity to allow muscles, joints, and the nervous system to recover.
Refine Movement Patterns: Use lighter weights and lower volume to work on technique, timing, and position in all lifts. This will improve the efficiency and quality of movements.
Maintain Aerobic Fitness & Movement Quality: Keep conditioning light and moderate to maintain cardiovascular health and ensure that aerobic capacity is not lost during the deload.
Enhance Flexibility & Mobility: Dedicate time in every session to mobility work, stretching, and breathing techniques to support recovery, reduce muscle tightness, and increase flexibility.