Push-Ups: – Begin by setting up in a quadruped position with your hands flat on the ground slightly outside shoulder width.– Shift into a push-up plank position by raising your knees off the ground. Your elbows should be extended, shoulder blades protracted, abs tight, pelvis neutral, and weight distributed evenly

Top Set/Down Set-style training is really just a specific way to balance intensity and volume that falls under the broader category of what’s known as High-Intensity Training. The basic idea is to work up to a max-effort top set—which will be the driver of neurological and strength progression—either through load increases

Once we understand why managing fatigue is necessary as well as when these strategies are best implemented, the next step is to figure out how to properly integrate deloads into your specific circumstances. There is no one-size-fits-all cheat code here — the deloading strategy you use will depend heavily on