Block 1 Deload

DELOAD FROM BLOCK 1
Starting Date:
March 29th
DURATION:
1 WEEK
One of the biggest problems you’ll face as a coach is getting your athletes
to actually deload when you program it in. As of right now I am talking to
the Athletic Weapon subscribers. If you’re subscribed to this program, it
probably means you have some background knowledge in training. That
background is probably how you heard about me. This means you should
know better than to skip a deload. Despite this knowledge, this may not
matter. Ultimately, people are going to do what they’re going to do, and
there’s no stopping them from that unless extreme measures are taken.
My extreme measure in this occasion was to design Block 1.5 to be terrible.
You should really want to get that down week in after going through that
block. For the sake of discussion though, let’s just say you have done this
program with perfect adherence, and you did Block 1.5 with 100%
compliance, and you still don’t want to take the deload.
In that instance, just take the fucking deload. Allow your body to drop off
some stress. It will be good for you. You’ll recover some adaptive reserves by
doing this deload and you’ll have greater long term progress as a result of
doing this deload.
What I am after is the longest of long term progress. Some of the biggest
things that can derail you from enormous long term progress are getting
sick and getting hurt. You’ll dramatically increase the likelihood of getting
sick and getting hurt if you are if you are not sleeping enough, not eating
properly, and never reducing training volume.
If you get sick or you get hurt, this can completely knock you out for a
couple weeks. Then it may take you multiple weeks to catch back up to
where you were before you had your ailment. Then it takes an additional
couple of weeks to make progress
over your previous baseline. It’s not unreasonable to think that a minor
injury or sickness could result in you not making progress for 10 to 12 weeks.
Out of a 52 week year, 10 to 12 weeks of no progress is roughly 20% of your
training year. To me that is unacceptable. So let’s decrease the likelihood
that you’ll experience that kind of set back by programming and planning
an appropriate back off in intensity and volume that allows you to
recuperate and reload for the next big training block.
What Are We Going to be Doing in the Deload?

1. Tempo Aerobic Training
2. Resistance Training
Tempo Aerobic Training
In Joel Jamieson’s breakdown of different types of aerobic training, he puts

tempo training into level 1, which is the easiest group of aerobic training
methods. So this type of training method isn’t meant to absolutely murder
you. Don’t get this mixed up with the idea that we won’t be working hard
though. This will challenge you. It just won’t bring you to max HR, keep you
there, and then leave you in a heap on the ground at the end.
The way we’re going to be doing this is that we’re going to pick an aerobic
modality and perform aerobic intervals on it. You will have an on phase and
an off phase with these intervals. The on phase will be 15 seconds, and the
off phase will be 45 seconds. In other words, every minute on the minute
(EMOM), we will be performing 15 seconds of aerobic work.
How hard should you be going?

You’re going to be going at 65 to 70% of peak output. Charlie Francis and
Derek Hansen have featured a lot of tempo work in their programming and
coaching of sprinters. The big thing that they have tried to get across to
people is that you don’t want to make the tempo runs too fast. I’d rather
have you at 64% than 71%. If you’re working with sprinters, and they run a 10
second 100 meters, 65% of that would be to have them run 15.4 second 100
meter runs for tempo. This is kind of where the 15 second time frame comes
from.
When Kate and I do this program at Hype Gym, we’re going to be using the
Assault Bike and the True Form self-propelled treadmill for these. I don’t
have an exact top output number for these pieces of equipment. However, I
have found numbers that make sense for me on these two pieces of
equipment that represent an appropriate intensity for me for tempo
intervals. I’ll hold 87 RPM, which keeps me over 800 watts on the bike, and
I’ll usually be somewhere between 12.5 and 13.5 mph on the treadmill.
While I’m riding the bike, in my mind, I’m thinking, “Easy Power”. While I’m
on the treadmill, in my mind, I’m thinking, “Easy Speed”. Those thoughts
seem to keep me right in the sweet spot.ki erg.
How are these going to be arranged? How many of them are we
going to do?
You will have two training days during the deload week. You will
perform aerobic tempos on both training days as the first thing you do
in the training session. You will be performing work to rest intervals of
15 seconds work to 45 seconds rest. Each 15 second output is going to
be considered a repetition. We are going to be doing sets of 4
repetitions. We are going to be doing 2 sets of 4 repetitions in the
deload week. You will give yourself two minutes rest between your
aerobic tempo sets.
What if you need alternate pieces of equipment?

Alternate pieces that I can think of off the top of my head that would
be fine include, a rower, Jacob’s Ladder, Versa Climber, Slide Board, a
treadmill, or running outside. I would not recommend a ski erg for
this. Your triceps are going to be fried with a ski erg.
Resistance Training
The resistance training done during the deload week will be very easy.
You will have two training days, and you will do the same resistance
training session in each training day. For the exercises that you are
going to be doing, you’re going to be using 50% of the load that you
were using at the end of Block 1 for that exercise, and you will
be doing the same number of repetitions that you were using for that
exercise in Block 1. You will not be doing all the exercises from Block 1.
Instead, we will only be doing the compound exercises.
What kinds of lifts will we be doing?
We will not be using stato-dynamic method lifts in the deload. We will
feature lifts done without a tempo cadence. The upper body
movements will be vertical push, vertical pull, horizontal push, and
horizontal pull. The lower body movements will be hip dominant and
knee dominant movements. No single joint isolation/assistance
exercises will be featured in this deload week.
What will be the exercises in the deload sessions?

Deload Resistance Training.
A1. Vertical push 2 sets of 8 to 12 @ 50% of top weight from Block 1
A2. Vertical pull 2 sets of 8 to 12 @ 50% of top weight from Block 1
A3. Bilateral Knee Dominant 2 sets of 8 to 12 @ 50% of top weight
from Block 1
B1. Horizontal push 2 sets of 8 to 12 @ 50% of top weight from Block 1
B2. Horizontal pull 2 sets of 8 to 12 @ 50% of top weight from Block 1
B3. Bilateral Hip Dominant 2 sets of 8 to 12 @ 50% of top weight from
Block 1
B4. Unilateral Knee Dominant 2 sets of 8 to 12@ 50% of top weight
from Block 1
Deload Week
Day 1
I. Aerobic Tempo
II. Resistance Training
Day 2
I. Aerobic Tempo
II. Resistance Training

Block 1 Deload

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DELOAD FROM BLOCK 1

What Are We Going to be Doing in the Deload?

In Joel Jamieson’s breakdown of different types of aerobic training, he puts

How hard should you be going?

What if you need alternate pieces of equipment?

What will be the exercises in the deload sessions?

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