Deload to Reload

…and other stuff

The human body

The human body is nothing more than aninterdependent matrix system thatcommunicates with and amongst itself allday long through electronically chargedmolecules-you are an ever evolving andfluctuating organism that is self-regulatingand supercompensating-you are nothingmore than a bio-electrical field that is hellbent on one function---SURVIVAL!

Horse/Carrot Theory

ALL programs work-they only work forso long-NOTHING works forever!

To adapt is not to adapt (LouieSimmons)

Definition of adaptation

Adaptation Hans Selye-GAS (Stress of Life) 3 stages (Alarm-Resistance-Exhaustion) Body does NOT differentiate stressors-all stress is stress and is

accumulative over time Only differentiates between Local and General Stress response of the body is greater for training than it is for a broken

bone (general vs. local) Training affects 7 different biological systems (omegawave)

Cardiac Cardiopulmonary Hormonal Detoxification Metabolic CNS neuromuscular

All these systems DO NOT adapt at the same time Adaptation is also NOT an equilibrium process (Verkoshansky)

Adaptation (con’t)

Is a phenomenon of accommodation characterizes the organism’s entire reaction reflects the specific features of the external

influences It is the active maintenance of a definite level

of disequilibrium between the organism andthe environment The fundamental reason for the origin and

development of accommodative reconstructionwithin the organism (Verkoshansky).

NOBODY has it figured out

ALL programs are flawed training is by nature incomplete

No perfect training variable No two people respond the same to the same

stimulus No one best exercise for anything - they are

all stimulus’ to be used There are those who the only difference

between them and GOD is God knows he isnot them

Recovery

REST at some point in time becomes anactual training methodic

Recovery/ restoration begins with a wellconceived program that allows forrecovery It is the first means of recovery!!!

The optimal load applied during a period ofsupercompensation (deload week) createsa summation/ additive affect that aids instabilizing the increase in performance

Other stuff I believe

There is the opinion of the expert, the opinion of thecoach, the opinion of the athlete and finally the opinion ofthe athlete’s body

The athlete’s body is ALWAYS right-their bodies talk toyou during every workout –are YOU listening???

As a coach you should be dynamic and above all flexible Everything I know I have learned and I change my mind

on certain things on a daily bases (stole from Mike Boyle) Increase in volume or intensity must increase amount of

recovery Introducing a new exercise also is a means to increase

intensity

Reasons for deloading

Stolen from Jim Wendler’s article on Elitefts Give the body a rest (replenish CAR)

take advantage of supercompensation Give the mind a rest Prevent overtraining-yes Joe Weider & the barbarian

brothers there is such a thing Strength training athletes are prone to overtraining

from too much volume (addisonic-sympatheticinhibition)-which usually occurs in endurance athletesand from too much intensity (basedowic-sympatheticover activity)

Christian Thibaudeau articles on T-nation detail thismore and is a great source of info

Reasons for deloading

Prevent injury (McGill applied load –tissue tolerance-safety zone)

Increase chance of progress STABILIZE new level of performance if you set a PR in

training shut it down and do not train at that new PR immediately allow for the body to accept that new level of increase

Speed and strength levels fluctuation on a daily basis max effort is what you have for that day you will not break PR’s every time you perform the same

max effort exercise

Examples of deloads

Deload every 4 weeks-either the 4th week or the 3rd week Performance block (USA weightlifting) wk 1-70/6x4 wk2 -77/4x4 wk3-65/7x3

wk4-85/2x5 Base-load-load-deload wk1-75/5x4 wk2-77/4x4 wk3-80/3x5 wk4-70/4x4 Performance base wk1-72/3x6 wk2-80/2x8 wk3 67/3x6 multiple rep max

based on a training intensity from a previous 1rep max Zatsiorsky performs 60% of their highest volume for the training cycle on the

unload week as a rule of thumb-switches lifting to Tues/Thurs and MBcircuits/tempo work on Mon-Wed-Fri. Decreases the volume of work to the CNSand unloads the joints. His belief that the extra tempo flushes the system andaids in restoration process

Wk 1-70/4-6x3 wk2-80/3-6x4 wk3-75/3-6 wk4-85/2-4x5 Wk1-70/4-6x3 wk2-75/4-6x4 wk3-80/3-6x5 wk4-70/4x3 Unload from max effort 4 weeks followed by 2weeks of high rep db work 2x20

with 5min rest intervals Max effort work is based on 1rep max of exercise/classical example-floor press

is 92% of 1rep bench max for an athlete Max effort exercises follow partial/ full movement scheme ex. Floor press-

incline press-3 board- close grip bench- 2 board- weight releasers (80/60-6x15min.rest intervals

Weekly template

Train Offensive / Defensive Line like throwers Train Skill / Linebackers / Tight Ends like sprinters Monday

active/ dynamic warm-up Speed mechanics/drills (as part of a/d warm-up) Wall acceleration position Speed training (Charlie Francis short to long program) Example: 1st 3 weeks hills for acceleration 10/10 10sec rest-2mins- 10/20 20sec rest-

2mins-2/30 30sec rest (skill only) Total volume of speed training is between 300-500 yards Strength training, pre/rehab, squat, posterior chain work (2 exercises),

jumps before or after (primer or pap) Post mobility work/stretch static Core stabilization exercises/ timed method Strength training guidelines with exception of rehab/ prehab work, NO

MORE than 3-5 exercises

Weekly template

Tuesday Prehab/ rehab work/cuff-neck-traps MB or iso holds Upper body training Max effort exercise Assistance exercise for chest (pap) Rowing/ back exercise Upper back (option) light triceps work low intensity-higher volume/reps, 2-3sets

10-15reps Abs/ repetition method Active/ dynamic warm-up followed by conditioning, example

2min/3min, yardage based on position Mobility exercises/ work, static stretch

Weekly template

Thursday Active/dynamic warm-up Speed mechanics/drills Wall acceleration position Speed training-same volume of work as Monday (as

they adapt to workout will change sets and reps ) Strength training, dynamic effort method (OL / DL, LB /

TE) Skill uni-lateral movements (start with BB lunge) Post mobility work/stretch static Core stabilization/timed method

Weekly template

Friday Pre/rehab work/cuff-neck-traps Upper body plyometrics (MB’s, altitude drops, isoballistics, depth

drop push-ups) Dynamic bench press (start with isomiometrics-then progress to

reactive/speed method-3week waves straight weight, chains andbands)

Tricep emphasis 1- 2exercises (close grip board presses-db tricepextensions)

Back exercise / vertical pull Shoulders/variations of posterior delt raises-lateral raises Abs/repetition method Active/dynamic warm-up followed by conditioning (progresses from

timed work/rest intervals to Fartleks to tempo work) Mobility exercises/static stretch

Conclusion

Once the body stops learning the body stops growing How you perform or present an exercise to the body

is oft times more important than the actual exercise Bruce Lee- Having no way as way and no limit as

limit (disregard what is useless and retain what isuseful)

Always search for the Holy Grail and realize there isno magic formula or magical programs there are many means and methods. Use them all! there are always ways to improve your training program (if

and only if you are willing to be open-minded) Train optimally not maximally

Sanity

The following people are held responsible formaintaining my sanity: Louie Simmons and all of the Westside athletes

(which includes Dave Tate and Jim Wendler) Tom Myslinski, Allan deGennaro, Paul Childress,

Charlie Francis, My Sportster and HarleyDavidson, most of all Mike Hope who without Iwould have begun a heroin addiction years ago!

Websites

Elite fitness system (elitefts.com)T-Nation.comGashead.orgRuggedmag.comCharliefrancis.comPoloquin’sHigher-faster sports.com