Deload to Reload…and other stuff
The human body  The human body is nothing more than an  interdependent matrix system that  communicates with and amongst ...
Horse/Carrot Theory  ALL programs work-they only work for   so long-NOTHING works forever!  To adapt is not to adapt (Lo...
Adaptation  Hans Selye-GAS (Stress of Life)  3 stages (Alarm-Resistance-Exhaustion)  Body does NOT differentiate stress...
Adaptation (con’t)  Is a phenomenon of accommodation     characterizes the organism’s entire reaction     reflects the ...
NOBODY has it figured out  ALL programs are flawed    training is by nature incomplete  No perfect training variable  ...
Recovery  REST at some point in time becomes an   actual training methodic  Recovery/ restoration begins with a well   c...
Other stuff I believe   There is the opinion of the expert, the opinion of the      coach, the opinion of the athlete and...
Reasons for deloading  Stolen from Jim Wendler’s article on Elitefts  Give the body a rest (replenish CAR)       take a...
Reasons for deloading  Prevent injury (McGill applied load –tissue tolerance-   safety zone)  Increase chance of progres...
Examples of deloads    Deload every 4 weeks-either the 4th week or the 3rd week    Performance block (USA weightlifting)...
Weekly template    Train Offensive / Defensive Line like throwers    Train Skill / Linebackers / Tight Ends like sprinte...
Weekly template  Tuesday      Prehab/ rehab work/cuff-neck-traps      MB or iso holds      Upper body training      M...
Weekly template  Thursday      Active/dynamic warm-up      Speed mechanics/drills      Wall acceleration position    ...
Weekly template  Friday      Pre/rehab work/cuff-neck-traps      Upper body plyometrics (MB’s, altitude drops, isoballi...
Conclusion  Once the body stops learning the body stops growing  How you perform or present an exercise to the body   is...
Sanity  The following people are held responsible for   maintaining my sanity:    Louie Simmons and all of the Westside ...
Websites  Elite fitness system (elitefts.com)  T-Nation.com  Gashead.org  Ruggedmag.com  Charliefrancis.com  Poloqui...
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Buddy morris deload to reload

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Buddy morris deload to reload

  1. 1. Deload to Reload…and other stuff
  2. 2. The human body  The human body is nothing more than an interdependent matrix system that communicates with and amongst itself all day long through electronically charged molecules-you are an ever evolving and fluctuating organism that is self-regulating and supercompensating-you are nothing more than a bio-electrical field that is hell bent on one function---SURVIVAL!
  3. 3. Horse/Carrot Theory  ALL programs work-they only work for so long-NOTHING works forever!  To adapt is not to adapt (Louie Simmons)  Definition of adaptation
  4. 4. 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)
  5. 5. 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 and the environment  The fundamental reason for the origin and development of accommodative reconstruction within the organism (Verkoshansky).
  6. 6. 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 is not them
  7. 7. Recovery  REST at some point in time becomes an actual training methodic  Recovery/ restoration begins with a well conceived program that allows for recovery  It is the first means of recovery!!!  The optimal load applied during a period of supercompensation (deload week) creates a summation/ additive affect that aids in stabilizing the increase in performance
  8. 8. Other stuff I believe  There is the opinion of the expert, the opinion of the coach, the opinion of the athlete and finally the opinion of the athlete’s body  The athlete’s body is ALWAYS right-their bodies talk to you 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
  9. 9. 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-sympathetic inhibition)-which usually occurs in endurance athletes and from too much intensity (basedowic-sympathetic over activity)  Christian Thibaudeau articles on T-nation detail this more and is a great source of info
  10. 10. 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
  11. 11. 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 MB circuits/tempo work on Mon-Wed-Fri. Decreases the volume of work to the CNS and unloads the joints. His belief that the extra tempo flushes the system and aids 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 (80/60-6x1 5min.rest intervals
  12. 12. 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
  13. 13. 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
  14. 14. 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
  15. 15. 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 and bands)  Tricep emphasis 1- 2exercises (close grip board presses-db tricep extensions)  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
  16. 16. 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 is useful)  Always search for the Holy Grail and realize there is no 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
  17. 17. Sanity  The following people are held responsible for maintaining 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 Harley Davidson, most of all Mike Hope who without I would have begun a heroin addiction years ago!
  18. 18. Websites  Elite fitness system (elitefts.com)  T-Nation.com  Gashead.org  Ruggedmag.com  Charliefrancis.com  Poloquin’s  Higher-faster sports.com

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