You earned it.

The intensity of the workouts over the last 3 weeks has dramatically increased. Don't worry it's premeditated ;)

Next week you all earned yourselves a deload. We usually inform all of you about the deload, but what does that actually mean? In it's most basic sense, we want to focus on active recovery methods and give your CNS a break. It's also a good time to address an imbalances or aches and pains. Some need it more than others, but the point is to allow your body to recuperate so you can continue to attack training in the subsequent weeks.

There are countless ways to periodize training programs, which means there are as many ways to schedule deloads. Here is the short version of how we program training...

For the past year or so all of you have been following what I call the 3 up, 1 down system. Each week is referred to as a microcycle. You work your way up the strength ladder in many different ways for 3 weeks, then scale it back for a week and repeat (referred to as a mesocycle). There is always an end goal in mind and different objectives. Sometimes it takes 2 mesocycles, other times it could take 3 or 4. It all depends on the performance we want to attack and the skill level of the movements we're focusing on.

As you've probably noticed the training is always evolving as we learn and grow. At this point I've personally been training people for about 9 years. I've been training myself for 18 years. In the mix throughout those years is an exercise science degree, 7 certifications and daily continuing education. I share this not to boast, but to assure you that providing nothing but the most efficient training for all of you is our primary focus. This is not a job to us, it is who we are and it cannot be turned off.

Before I continue to bore the F out of you with all of this, I'll sign off by encouraging you to stay committed and stay consistent. The holiday's are around the corner so don't slack off! You don't want to ring in the new year making excuses do you?!

Hope not...

Dominate Another Day

- Coach Hoke

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