My weekly FLOG (FRIDAY BLOG, GREAT NAME, RIGHT?) each WEEK I WILL DO A ROUND UP OF SOMETHING I'VE LEARNT, SOMETHING I CAN TEACH YOU AND ONE THING that will improve your performance.
The picture above shows a massive throwback. October 2015 (I think) of myself with my trainer out in Marbella, for a training camp. Good times. Hard, very hard but good camp.
One of those weeks this one where I have felt shattered. I get this every once in a while. I know how to combat it which leads nicely into 'Something I have learned'
Lets get into it.
Something I have learned
'Deload weeks aren't just for training'
We have heard of a deload week, right? The recovery week of lower volume training which allows us to recover. Well, deload weeks aren't just for training.
This was something I read once and implemented with huge success.
Once a month (I went for last weekend), you should take 3-4 days off with NO work at all.
This means no work. No little bits and bobs. Zero.
This allows you to recover from life.
Go do the stuff you enjoy. Take it off training too if you want.
This will allow you to carry on smashing life without hitting fatigue.
I don't know why I stopped, but this week has made me realise I need to get back to it.
If you can't take 3 days a month off, you need to really consider your set up...
did you know...
You should perform between 15-25 jumps and throws per week.
That's 15-25 jumps and 15-25 throws.
This allows us to train our explosive power with high quality and maximal intent.
Jumps and throws should not be conditioning. Therefore doing any more is not required.
Break these up into sessions. Jumps one day, Med Ball throws the next.
I like to do jumps on days where lower body power is the focus and throws where upper takes over. This works well as a activation and primer movement.
You can do something like 3-5 sets of 5-8 reps.
the 1%
Marginal gains. The idea that small changes over a long period, add up to a massive improvement and, in this case, a performance improvement.
The 1% section will give you something you can add to do this.
Stretching post session.
The most avoided thing in the gym! I get it though, after a long session you just want to get out.
But adding in 5 mins of static stretching can help with recovery not only from a muscular point of view but the relaxed state post training will help with parasympathetic state.
Quick one - keep dynamic prior to sessions and static post, research suggests this.
If you are feeling tight and static stretching helps you get prepped for a session, ensure you include the dynamic stuff after. This will enable you to prepare optimally for your session.
Thanks
Well done for reading this far! Hope you enjoyed this week's blog. As always, if you have any questions or want more information, drop me a message. Instagram is probably the best bet.