Training Insight: Deload Week
Staying consistent is awesome! Coming everyday, taking a rest day, doing extra accessory work at home is definitely going to get you the results you want. So is a deload week. A deload week will take you into the next week without skipping a beat. A deload week is nothing like taking a week off; you’re still moving, you’re still getting into great positions in movements, and hitting the full range of motion but you have dialed down the intensity.
During a deload week, you still come into the box and do the day’s programming but in a smaller scale. For example, we have a 3 x3 back squat…but instead of the percentages prescribed you would hit a 50, 60, 70. Another example would be maybe hitting a workout that has 5 RFT with a barbell at 135 with doing just 3 RFT with a barbell at 95.
Doing a deload week is like hitting the reboot button on your CNS, getting that recharge; it’s like taking a break without taking a break.
Skill Insight: Double Unders
First thing is first…buy a decent rope. Take it from me – I probably spent $100 on several different ropes thinking each one was going to magically produce a DU for me. Well, guess what – I can do them now with those ropes BUT ONLY BECAUSE I LEARNED HOW TO DO THEM!!!!!
Now, these are the tricks on how I learned from Coach AJ.
NUMBER 1 – Start by learning the cadence of a high, slow, single with the right positions – elbows tight to your sides and rope movement comes from your wrists.
NUMBER 2 – KEEP PRACTICING THOSE HIGH, SLOW SINGLES until you can do 40-50 unbroken.
NUMBER 3 – Without changing the way you jump and ONLY CHANGE the speed of your wrist flick, try double unders. ONCE AGAIN – without changing the way you jump.
NUMBER 4 – Be patient. It’s like any other skill…trying to progress too fast might result in faults in the movement. Yeah…you may be able to do DUs but with faults in the movement; they are probably not as efficient.
Until next time – see you at the box,