#1 Feeling tired & sore? ➡️ active rest week/deload week
HTML-код
- Опубликовано: 28 июн 2024
- Basically whenever you feel tired or overly sore or weak af it’s probably time to do a deload week/active rest week. :)
It’s basically a week where you still DO all your sessions but you lower down the intensity and/or volume (sets&reps) as well.
***The difficulty of the session should be about 5/10.
Short version is this. Do only:
3 exercises per session
2-3 sets per exercise
5-12 reps per exercise
rest 1-3min
***The difficulty of the session should be about 5/10.
Adjust the exercises and/or the weight according to your level of strength. The difficulty of each session should not be more than 6. That will allow you to recover and start the new week strong! ;)💪
+ To make the rest week even more productive try and sleep as best as you can. 👌
Train smart! :) 🙏
New official page:
skyenterprises.co/sky-university 
Спорт
The next ufc middleweigt champion!
This is exactly what i needed in pair with that video of your's titled how to write your own program 💪🙂 Thanks Brother.
Wow thank you so much Dom!! I really appreciate your time and effort for making this video possible. You can't really imagine how useful this information is for me, because I am literally going through the same situations you described on the video. I am hitting a plateau with my weighted pullup and that is really frustrating. I knew that I just needed to take a proper deload week, but I didn't know shit about how to structure it😅 Thank you once again my man, you really killed it on this one.💪💪 Greetings from Mexico.
I'm glad you find it useful mate! Cheers! 💪
I think it's time now for me, to buy this superman t-shirt
haha I am definitely happy with that investment =D
Maaaan I missed this informative quality from your channel. I stopped following your content a while ago just because I felt something was missing and I found it here. Thank you
Welcome back :)
Thanks so much for this break down. God bless you
What is uuuup Champ
Thank you for these golden informations! Really helpful.
I have a couple questions:
1) How do you incorporate rotation of various grips in your training? E.g. pullups with supinated, neutral, chins, wide etc
2) How do you incorporate explosive training, e.g. muscleups, in a weekly training that is strength based e.g. weighted pull-ups + dips
Perfect subject for a video! It will be up next week! :)
Awesome!@@trdic
Damn i have thr same dilema.
I would like to progress my muscleups but at the same time i don't want to negatively impavt on my weighted pullup strength workout.
Should i do muscle ups on deload week....?
lets gooooo thanks bro
yooooo Dominik! mine brother from another mother :D
Yeah bro 💪🙂
🤙
welcome back champ
Take more than one day off. Better rest for three or four days. Eat, rest, and grow.
Doktore
Great video man,l. Really liked it and watched the full video, eventhough I already knew all of this.
Except maybe trainig while drunk😆
haha xD
Great content Dominik! Do you exercise your core daily?
thanks! intentionality no but unintentionally yes
Hi Dom I have a question in the video you say it can be good to do some sets of higher reps after low rep strength training to get the best of both worlds however I have heard some people say it messes up the strength adaptation what do you think about this ?
great question! I’ll make a video about it! :)
Jučer mi palo na pamet kako bi bilo pijan trenirati.
Probat ću do Božića
Whats the shirt? Can you link it?
Can you make a video on jumping higher? Or in general, how to schedule speed/plyo/speedstrength sessions?
gladly!! will make it happen soon!!
🙏🏾
Dominic! How would you take your handstand hold off the wall? I work towards freestanding HSPU, can do around 5 back to wall/chest to wall HSPU per set but I lack balance just take the handstand itself off the wall. I have a feeling that it shouldn't take a year to get a good handstand, but in a years time I did not make any valuable progress.
check out my video “learn a handstand in 6 simple steps”. if you still struggle after that reach out and I’ll help if I can :)
Would it make sense to increase the time spent on mobility work during the deload/rest week?
To some degree yes! but if you’ll drastically increase the intensity/volume of stretching only that week you can end up with a lot of soreness which would defeat the purpose of a deload week… It’s always a two edged sword :)
I'm resting for a week, im actually hitting plateau, I've been working for 5-6 Months no rest 😢, and re - scheduling my training, Any tips, I only do weighted calisthenics, how Many time should I do weighted dips and pull ups in a week, I used to do 2 times, maxing the weights!
should I less ? Any knowledge from you will mean alot! Thank you for your Knowledge ♥️
He has a great video on this called "how to write your own training program"
@@wellutopia2237 okay thank you 🤝🏻
I’ll make a video on how a basic week of training “should” look like :)
@@trdic Brother that would be amazing. Can you also talk about how much we should be pushing ourselves and if we should add another exercise if we arent really feel that tired at the end of the 3-5 exercises and also the second day of push and pull you mention going 15-20% lighter but what about the other exercises? A little less reps also? Oh man. I hate asking you for more information when you given so much but i cant help myself. Thanks so much.
@@trdic Like example. On my pull days im doing Weighted pull up and Rows and then curls. 3 exercises. Lets say for example on my first pull day im doing 3x3 of 40 pounds weight pulls and then 5x5 of rows and 5x5 of curls. My next day should look like 3x3 of about like 20-30 pounds wpulls and then also drop the reps of the rows and curls?
I dont remember the last time I had a deload week...
you’re blessed! and apparently training smart!
@@trdic haha not really, my cns feels burned out
@@caliyogatips9665hahaha xD well in that case definitely try doing a lighter week and see what happens :)