In this episode, I discuss the realities of training intensity and recovery, particularly for athletes balancing multiple lower-body sessions in a week. I explore the concept of auto-regulation, providing practical advice for adjusting training sessions based on recovery levels, systemic fatigue, and individual capacity. I also delve into strategies for improving execution, managing fatigue, and setting realistic expectations for progress. Whether you're a competitive athlete or a fitness enthusiast, this episode provides valuable insights to enhance your training routine.
Timestamps:
- [00:00:00] - Introduction: Gratitude for guest feedback and reflections on recent episodes.
- [00:06:24] - Addressing negativity in online interactions and protecting podcast content.
- [00:09:19] - The aftermath of high-intensity lower-body sessions and managing systemic fatigue.
- [00:10:04] - Adjusting expectations for a challenging midweek workout.
- [00:12:38] - The importance of recovery: Why systemic fatigue is not always a bad thing.
- [00:16:03] - Training split overview: Structuring sessions for maximal recovery and progress.
- [00:18:34] - Prioritizing execution over volume: Making informed decisions in training sessions.
- [00:20:19] - Warm-up strategies: Setting the stage for effective working sets.
- [00:23:18] - Adjusting working weights on fatigued days and refining form for better outcomes.
- [00:29:07] - Troubleshooting technique breakdown in B-stance RDLs and recovery implications.
- [00:32:18] - Balancing expectations for three lower-body sessions in a week.
- [00:34:34] - Strategic rest and how it enhances training intensity on key days.
- [00:38:19] - Importance of warm-up set tempos and incremental weight increases.
- [00:44:34] - Practical adjustments for upper-body exercises with limited weight increments.
- [00:48:01] - Wrap-up: Key takeaways on auto-regulation and setting realistic training goals.
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