Deload Week Workout

Congrats to Team FVT on a successful effort at the Spartan Beast yesterday! Great work! Fun times!

I am going to now take a “deload” week, before shifting gears to train for my SFG II re-cert at the beginning of December.

What is a “deload” week?

When I bring up the idea with clients, to most of them it seems foreign.

But if you are training hard, consistently, it is CRITICAL for long-term health.

The basic idea is to let your body rest and recover from the abuse it’s been taking.

I take one generally every 10-12 weeks.

Really, there is no specific formula for these weeks – the main things to focus on are:

– No heavy loading of the spine
– No heavy taxing of the nervous system

Great things to do are just get out of the gym and do active stuff that you enjoy – bike, hike, pick up basketball, etc.

You can also do easy workouts that fall within the guidelines above – I will be doing one or two sessions like this as well:

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Deload Week Workout

Perform each exercise for 30 seconds; rest for 15 seconds between moves and 60 seconds between rounds; do 3 rounds total:

– plank hold
– inverted row
– box step ups
– KB farmer carry
– sit out
– jump rope

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I recommend that you incorporate a similar practice into your own program.

I think you will see a BIG difference in the long run.

To your success! –

– Forest Vance
Master of Science, Human Movement
ForestVance.com

PS – Check out my REGENERATE program for more deload workouts (use link below for special discount):

REGENERATE – simple recovery for lifters and athletes

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