It has been a bit of a chaotic week here at the Sphere Health and Fitness Centre hence my lack of detailed updates. This week I wanted to give you a sample training ‘off-loa’ week so you get an idea of the volume, intensity and things you can do to ensure that you make adequate recovery from your training phase.
A few pointers:
- Based on my own experience and from talking with other top level coaches, a planned de-load week is a must
- They are earnt from 3 previous weeks of intense training cumulating in a week of ‘easier’ training volume
- Never drop intensity – drop the volume
- Have a few tools up your sleeve that are away from the pitch or gym e.g. massage, sauna, swim
So straight from the training diary here is what was done (and planned from before hand)
Sunday
Long slow run about 5 miles to get the blood moving. Really enjoyed this. A great chance to just run - I like to run a loop near where I live that is out in the country. A great way to clear the head too.
Monday
Cleans – worked up to a 90kg clean although my technique needs significant work! Work in progress
Accessory movements were Back Squat working up to 80kg for 8 reps and DB Military Press for 24kg x 8 reps for 4 loops.
Tuesday
I cranked out some Bodyweight work that I am practicising at the moment. I want to get alot better at this. I am 6’5″ so I am no gymnast but hey it is work in progress. I am currently using a single leg pistol and one arm press up. Threw in a few chin ups in that mix too. Nothing to failure. Finished the session with a set of phosphate runs indoors one 7 second sprint every 30 seconds x 10
Weds
Back Squat worked up to a triple of 3 for 115kg
Chins and Dips for sets of 6-8 for 4 sets
Thursday
Same as Tuesday really but in this instance I sat my FIR Sauna for 20 minutes. The feeling you get after these is great and very relaxing so I will be definitely be slipping more of these into the mix in my next training phase.
Friday
45 degrees Incline Bench Press worked up to 57.5kg for 5 – not great numbers here but I am making improvements after the pec surgery which I am delighted with at this stage.
Reverse Hyper-extensions 40kg for 12 reps paired with Bent Over Rows 67.5kg for 8 reps – 4 sets of this
Next week I start a new training phase so looking forward to this for sure!
In Summary
- Keep the volume low but the intensity high. I don’t like the idea of taking a sort cut with intensity.
- Get a massage or use recovery modalities. An Epsom salts bath is a great idea especially if you don’t have access to a gym/pool
- Keep your training simple
- Focus on good quality sleep this week and make sure your nutrition is still bang on
P.s. Have you checked out my new resource Nutrition for Rugby? This is without doubt the missing link with rugby fitness and I wanted to share with you ALL of my BEST tips and tools that I use with the Amatuer rugby player
{ 2 comments… read them below or add one }
In your “de-load” week do you drop your calorie intake or do you assume that any energy stored will be burnt in the higher intensity training phases?
Hey Tom
No, I would drop my Carbohydrate intake as I normally use this in the post workout shake and the meal after. Calories counting is a waste of time.
J