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Plan Recovery Weeks
Although your training should be progressive, it should not be progressive in the sense of continuously increasing in the amount of stress it imposes. Instead, interrupt your training progression periodically with brief periods of reduced training to give your body a chance to fully absorb and recover from your recent hard training and prepare for even harder training in the following weeks.
I recommend that you plan every third or fourth week as a recovery week. Reduce your training volume by roughly 20 percent in these weeks.
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