When and How To Optimise Your Deload Week

When to deload?

So when to deload can vary from person to person, depending on their genetic profile, gender, training program, stress, lifestyle, etc. But a good rule of thumb is to have a deload week every 3 to 4 weeks.

Personally for myself I find that 3 weeks works better for me, as I am pretty much always lifting heavy or training complex movements that require just a little more. Also having 2 kids adds up the stress markers!

So the minimum would be 3 weeks and maximum would be 4 weeks. I suggest to start with 3 weeks and see how that works for you; if you keep making progress phase after phase, feeling energized, body feels healthy, sleep well, etc.,  then it means you are doing the right thing.

What does a deload week means and what changes?

A deload week means a period where you focus on active recovery, so your body and mind can have a little break, re-connect, re-fuel, re-motivate.

Always training in the high percentage of your capability for a few weeks can be very taxing, even if you don't feel like it. Trust me it does. So in this this period you decrease the volume and / or intensity.

Again this can vary from person to person, from athlete to athlete, some people might need to decrease the percentage of their intensity or volume a little bit more, this can also depend on what program you were on, at what percentage you were lifting, how you personally feel, etc.

Some people will feel like newbies in the gym after deload week, when they drop their percentage too much, again, find out what works best for you.

A good rule of thumb I like to use personally and what's working best for my clients is to decrease the volume by 50-70% and intensity by 50-80%.

So when you are performing Weighted Pull-ups for 6 sets of 5 with 50kg in the week prior to this you perform it now for only 3-4 sets with 25KG to 40KG and you do this with all of the exercises of the week.

How can i optimise deload week?

So some people in deload week will do some curls for the girls, play hours of video games, go-out and party, drink, mess up their sleep, etc. This is absolutely something you want to avoid; deload week is not BORING!

Deload week is a great time to reset your mind-muscle connection, work on perfecting your technique, decrease stimulant intake, increasing time for recovery methods, such as deep breathing, meditation, walks in the nature, sunshine, etc.

But what I really want to point out to you is ‘working on technique' and finding your ‘mind-muscle connection'. Many people lose it because of the heavy movements and lifts.

Take this time to really focus on perfecting your technique, the weight has decreased, so work on technique perfection, the movements or activations that did not feel well in your training weeks, this is the time to find it back.

You lost the mind-muscle connection? Well great, this is the time to focus on that and get things firing up again, deload week is actually where you make the gains, you recover, you re-motivate, you perfect, you re-connect.

So treat it just like a phase before competition, do everything in your hands to optimise it and you will benefit from many new gains and a better start for your next phase.

Hope you guys enjoyed this article, more coming!

Thanks,

LBM.


How To Warm Up Correctly By LittleBeastM

I believe that many trainers and trainees don't know about properly warming up before a training session.

Just have a look in your public gym or fitness center and hardly 2% (and that's if you are lucky) of the people are doing some kind of a warm up that's effective for the training that they are about to do.

Most people will do some form of cardio, roll over a foam roller, stretch or simply do endless bicep curls with 2KG Dumbbells in each hand before a leg workout.

So I am going to give you my steps that you can use for planning / programming your warm ups and the way you approach your training.

Read more: How To Warm Up Correctly By LittleBeastM

The Beauty of LittleBeastM Training

The Beauty of Bodyweight Training, The Beauty of Powerlifting, The Beauty of Mobility Training

It has Light. It has Darkness.

Rules for Bodyweight Training

Work on building high volume sets with reps ranges from 1 to 6 and sets 5 to 10.

Once you feel comfortable in a movement, make it harder by playing with TEMPO and THEN MOVE ON! To the bigger and more complex ranges! DO NOT AIM FOR HIGHER REPS, IT'S USELESS AND IT GETS YOU NOWHERE!

For example:

Dip x 5, Dip x 10, Dip x 15 Dip x 20, x 30, 40, 50, 60? WTF are you progressing here? NOTHING.

Dip x 5, Wide Dips x 5, Straight Bar Dips x 5, Ring Dips x 5, Bulgarian Dips x 5, etc.

That's progress!

At the same time you increase intensity, adapting to new ranges, stimulating the brain and building a more bulletproof body that has less chance of injury.

At the same time, I also believe overloading is necessary for most people! Be smart!

Rules for Powerlifting / Weight Training

Make sure you work in the deepest range of motion for the movement standards. Never sacrifice ROM for WEIGHT.

Work in different types of sets, 3 to 5 sets, 1 to 8 reps. First make sure your ROM is good before making it harder, by playing with TEMPO, pause reps and then finally increase the weight.

I highly believe in using powerlifting movements for many reasons; Strength, Muscle, Overloading, Increasing Weak Areas, Being More Adaptable, etc.

Rules for Mobility / Flexibility

Make sure you play with all forms of mobility; Active, Passive, Reps, Ballistic, Flow, Weighted, etc.iIn order to keep making progress and NOT LOSE IT.

One must always search for bigger and more complex ranges. This is also the best way to MAINTAIN! 

One can passively get into a pancake or a side split, but can not actively be in those ranges when performing a press, planche, kick or handstand.

This is where the different forms of mobility training come in.

With all these styles you will build a stronger, more free and more bulletproof body.

You will have many results in your journey; think longevity, adaptable, maintaining, learning and receiving better, etc.

This is just a personal opinion on how I look at developing and training the body.

LittleBeastM.

Work with me trough online coaching: This email address is being protected from spambots. You need JavaScript enabled to view it. .


VLOG #2 - 2 Training Sessions A Day!

On this day I am performing 2 sessions; in the morning I perform a straight arm session that focuses on handstand press and front lever work, later on in the day I perform a bent arm session that focuses on one arm chin up and handstand push ups.

Overall a good day!


VLOG #1 Big Training Day - Deadlift - Preparation - Food

In this video I am talking about the importance of preparing yourself before a training session and the benefits it can have.

The training for that day was 130KG Squats X 5 supersetted with 30KG Pull-ups X 5 for 5 sets.

Then i moved on to deadlifts where I did 190KG X 3 X 3 and 170KG X 7.


The LBM Diet - LittleBeastM Nutrition

The LBM Diet - LittleBeastM Nutrition

The LBM Diet: Lean Body Mass or Little Beast Metin, either way this nutritional program will show you how to Lose Fat, Build Muscle, Improve Health and Gain Energy & Strength.

Chock full of real-world experience and tasty meal plans you'll never wonder what and when to eat for exceptional body composition and performance.

Download Book Preview

The book design is simple & clean, everything is useful and informative. Absolutely worth it. Recommend to everyone. - Martin Hofman.
[The course gave me] fat loss and good energy. - Di Ezali.
It helped me lose fat and gain weight. I'm 80kg and more ripped than ever. I feel full of energy and have more strength. I feel great even on the field (I play american football). Good stuff. - Martin Hofman.
5 sample breakfasts after implementing the diet.



- Martin Hoffman.
Awesome meals from one of the guys who got my diet book!

Find out more in Books and Programs.


6 Months LittleBeastM Online Coaching

Mike started with me 6 months ago. No bullshit, no excuses! His dedication and hard work got him to where he is at now!


WOD 6


Workout of the day 6:


Warm-up:

A: Major joint warm-up/mobility routine - 2 sets - 60 sec rest.
B: Dynamic stretching routine - 3 reps of 6-8 seconds - 1-2 sets - 120 sec rest.

Training:

A: Sprints - 80-100m - 5 sets - 150 sec rest.
B: Back or Front Squats - 8/5/3/3/3/5 reps - 6 sets - 150 sec rest.
C: Single leg deadlifts - 3-5 reps - 3 sets - 60-90 sec rest.

Post training:

A: Static stretching routine - 3 sets.

2nd session of the day:

Warm-up:

A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

Pre-Training:
A: Push-up routine - 2 sets - 120 sec rest.

Training: 

 

A1: HS press variation or HS press with wall - 2-5 reps - 60 sec rest - Perform A2.
A2: Backlever pulls on rings or German hang pulls on rings - 1-3 reps - 120 sec rest - Perform A1.
Repeat 5 times, with good form on.

B1: HSPU or HSPU with belly facing the wall - 5 reps - 60 sec rest - Perform B2.
B2: Bar muscle-ups or Assisted OAC on rings - 5 reps or 2-5 reps - 150 sec rest - Perform B1.
Repeat 5 -8 times, with good form on.

3rd session of the day: Handbalancing
A: freestanding hs or hs kicks with back facing the wall - 30 sec or 5 x 5 seconds - 10 sets.


WOD 5


Workout of the day 5:


Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: bridge push-ups - 5 reps - 3 sets- 30 sec rest.

Training: 

A1: Weighted pull-ups with a weight you can do 5 reps with - 5 reps - 30 sec rest - perform A2.
A2: 90 degree push ups or l-sit to hs - 1-3 reps - 90-120 sec rest - perform A1.
Repeat 5 times, with good form on.

B1: 90 degree OAC Hold or 90 degree Chin-up hold - 10-15 sec - 30 sec rest - perform B2.
B2: Tuck planche push ups with static hold on top of 3 seconds each rep - 3-5 reps - 90-120 sec rest - perform B1.
Repeat 5 times, with good form on.

C: Ring muscle ups or muscle up negatives on rings - 3-5 reps - 90-120 sec rest - perform C.
Repeat 5 times, with good form on.

2nd session of the day: Handbalancing
A: HS Shoulder taps with the wall or handstand wall walks - 20 reps or 3-5 times up and down. - 90 sec rest - 3-5 sets - perform a.

B: Dynamic handstand Straddle handstand to handstand or shifting weight in straddle handstand - 5 reps of 5 seconds on each straddle or 2-3 reps of 10 seconds shifting weight - 120 sec rest - 10 sets - perform B.

C: Tuck hs or Head in handstand - 15-30 sec - 90 sec rest - 5 sets - perform C.

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WOD 4


Workout of the day 4:


Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: Jump squat to box 3 reps  - 3 sets - 120 sec rest.

Training: 

A1: HSPU with belly facing the wall use elevation to make it hard or Free HSPU - 3-5 reps - 45 sec rest - perform A2.
A2: HS press variation or HS wall walks - 1-3 reps or 3-5 times up and down - 60 sec rest - perform A1.
Repeat 5 to 8 times, with good form on.

B1: OAC Variation or Ring Muscle-ups - 1-3 reps or 3-5 reps - 45 sec rest - perform B2.
B2: Frontlever variation atleast 10 sec or Hanging leg-raises on bar - 10 reps - 60 sec rest - perform B1.
Repeat 5 times, with good form on.

C1: Bulgarian ring dips 5-8 reps or Psuedo planche push ups on floor 10 reps - 45 sec rest - perform C2.
C2: Frontsupport on rings 15-30 sec - 60 sec rest - perform C1.
Repeat 5 times, with good form on.

Check out the special offer! : 
http://www.littlebeastm.com/index.php?option=com_mediastore&view=product&id=6&catid=9&Itemid=110


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Join the free Handstand Course to achieve your perfect freestanding handstand. This course will consist of only the best exercises that I find useful in developing the handstand. The course has a full program to follow so don't waste your time with cheap tutorials; this is a full course with training days that you can follow so you can adapt and learn!

Download the Phase 1 Schedule: LittleBeastM-Handstand-Course-Schedule-Phase-1.pdf