For week 4, we again take a slightly different, more progressive approach to training. For this week, I’m introducing you to the concept of block training – where you “block” two consecutive sessions together back to back in a week, followed by extended rest.
Why might this potentially work well as you gain more experience and improve your skill and strength?
Here’s why: Delayed onset muscle soreness, aka DOMS (which is the soreness that comes from training progressively harder – essentially its tissue breakdown and resultant damage), typically peaks in 36 to 48 hours. If you’re reading that and then start thinking – “wait, does that mean I might be able to train again fairly soon after and not feel DOMS until the following day?” – you’d be on to what I am sharing with you. Yes, sometimes that opportunity presents itself and it can work.
What’s the caveat?
You’ll need to make sure you allow AS MUCH recovery as is needed after those two back-to-back sessions, as your body will certainly need it.
To summarize, remember what was said earlier:
The “secret” is in the intensity.
Your GOAL is a very high DENSITY, or work to rest ratio. You want maximum work in a minimum amount of time.
If you train hard and intensely enough, you don’t need a lot of volume or a ton of exercises. It isn’t the movements or the exercise that makes us stronger.
Rather it’s STRESS to our body and to the muscle and connective tissues, which in turn causes an adaptive response, that forces our body to become stronger.
Onward and upward we go!