Combined Reduction

Combined Reductions will be the method that is most effective for dropping accumulated fatigue while maintaining important training qualities (such as technical aptitude) as well as stimulating further recovery through increased blood flow.

For this, we recommend tapering volume significantly (by ~40-50%) and intensity moderately (by ~25-30%) from the last overloading week before implementing the deload.

For example:

• Week 1:
  • Squats- 2×8-10 (4RIR) with 100lbs
• Week 2:
  • Squats- 3×8-10 (3RIR) with 1005bs
• Week 3:
  • Squats- 4×8-10 (2RIR) with 110lbs
• Week 4:
  • Squats- 5×8-10 (1RIR) with 115lbs
• Deload:
  • Squats- 3×7 with 80lbs