Return to Training
What to do after a period of limited or no training
Hello all and Happy Sunday.
Today’s brief post will cover what to do when you come back after an extended period of time where you were unable to train or it was sporadic.
For our purposes we’ll define “extended” as 2-8+ weeks where you were not following your normal training.
If you went to the field for a week, just got back from 10 days in Cabo or anything else relatively short, you are welcome to follow this as well. But you would probably be just as good to resume training as normal.
This post originated from this message:
Haven’t been able to workout for 5 weeks 1 - 2 meals a day max Consistently sweating Not much movement (except walking).
I still have a competition for CrossFit in a week.
Then Ranger in October.
Now for those who go to the field, or go to a school, then are expected to perform asap, what is the best way to get back in the gym?
What you will notice is even though this individual was not actively training - he was still moving. This plays a MASSIVE role in your ability to get right back into rhythm. The first couple weeks the weights may feel heavy, and the METCONs will burn, but you will be far better off than if you sat and did NOTHING for that same amount of time.
The second note is I would not recommend immediately getting back into training for the exact reason I described above - the weights will feel heavy, the METCONs will hurt, and stacking too much volume too quick can lead to injury or under-recovery before you are able to get back into a groove.
So instead of immediately jumping back in, I recommend:
After that much time off (> 1 month): complete 1 week dedicated to easy movement, with 2-3x lifts and 2-3x easy cardio sessions (row, bike, swim, jog, hike for 30-60 min).
THEN, after that week re-introduce high intensity, 1-2x metcons per week, 2-4x lifts per week, and 1-3x zone 2 conditioning sessions. Essentially a slow ramp back to the level of volume required for your next school, event, selection, or just general training volume.
But, in this person’s case, he has a CrossFit competition coming up QUICK. This is the breakdown I recommended:
Sat - easy conditioning
Sun - sauna, yoga, mobility, walk
Mon - full body lift (< 60 min)
Tues - feel out high intensity (3-6 rowing sprints, some burpees, KB swings, etc)
Wed - full body lift Thurs - easy conditioning (< 45min), finish with some sprints, get heart rate up
Fri - mobility, sauna, walk
Sat - COMPETE
After the competition:
Recover using the same strategy as the week 1 I recommended above (2-3 lifts, 2-3 easy cardio sessions).
After that week, build back up to the high volume I break down above for a week of training.
Every other week alternate a short ruck sprint (1-4 miles w/ heavy weight) and a longer ruck 3-8 miles) w/ lighter weight.
What you will notice is it is not always a simple regimen - you have to apply some critical thinking and adapt given your timeline and upcoming events. Obviously it is not ideal to jump into a competition 1 week after a strenuous military school - but that is the upside (and downside) of Acid Gambit. All of you are overachievers that want to push your body to the limit.
BUT, I still strongly recommend following a “Return to Training” protocol. That’s why I built the protocol in the AG Studio App:
The official protocol is live now. It follows the following breakdown:
Week 1: 2x full body lifts, 3x easy conditioning sessions
Week 2: 2x lifts, 1x accessory day, 2x easy conditioning sessions, 1x METCON
Week 3: 2x lifts, 1x accessory day, 3x easy conditioning sessions, 1x METCON
Week 4: 2x lifts, 1x accessory day, 3x easy conditioning sessions, 2x METCONs
You will notice it is a nice and easy progression back into VOLUME. You do not jump right back into the pain cave. Rather, you allow your body ample rest, put in the high intensity work when necessary, then resume your normal training.
As a reminder, I do NOT recommend jumping immediately into a high volume program or track in Acid Gambit if you are coming back from highly reduced training. This regimen is perfect and can be easily repeated based on your annual training schedule.
As always, if you have any questions, feel free to reach out to me on instagram or email me at director@acidgambit.com
Something must be done. Go train.
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol.