Hello fellow lifters,
I have been thinking about a program layout idea and looking for some feedback and input if anyone has tried this idea. The idea is based off of finishing a meet and looking to use the downtime to fix anything and heal up quick before heading into the next meet.
Meet Comp happens
Rehab/Stability development - was thinking 2-3 weeks
RPE/Cardio DE Phase - 3 weeks - for DE Wave of 10/15/20 sets to see the correlation for myself as Dave has his group of athletes do this
Hypertrophy Phase
this was the idea that popped into my head over the last three weeks.
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Looks pretty good to me!
Personally, if I deload I tend to mash up the stability/rehab stuff with everything else over the duration of the phase, just to get as much from it at I can. Kind of āas neededā so to speak.
I would say maybe just keep an eye on your DE days, for some people, myself included, the DE days might end up not being stimulating enough, and may allow for a bit of strength dropping. Not always the case though.
Iād say hypertrophy days is fair game though. However youāre wanting to do it, or however your coach is having you do it, keep at it.
I know from reading a lot about the Russian system and conjugate and westside barbell, that you can either take two weeks off or do two weeks of light exercise to recoup from putting your body through a lot on meet day to help rest the CNS.
the two weeks was looking at doing stuff like bamboo bar for bench and do single leg stuff for the lower body.