Deload week sparring, running ok?

Hi

Im trying too find his answer on the forum but i cant. Im going too add sparring/running into my scheudle after each foundation session (4times/week). So my question is if you on deload week can jog or run at max speed? Also can you do sparrining (hit heavy and fast on the sandbag)?

Will this affect my deload week, or is it fine?

A deload is a deload.  If you're going to deload, make sure you DELOAD.

That being said, I can see how deloading sparring could be a challenge.  Maybe spend some time working on technique or other drills that won't fatigue you quite so much.

Running is fine, but just take it easy either with distance or speed.  Your call.

Just to hijack the thread.

What is the point of a deload week? I honestly do not know

Bipocni said:

A deload is a deload.  If you're going to deload, make sure you DELOAD.

 

That being said, I can see how deloading sparring could be a challenge.  Maybe spend some time working on technique or other drills that won't fatigue you quite so much.

 

Running is fine, but just take it easy either with distance or speed.  Your call.

Thanks just what i wanted too hear.

AlexanderE said:

Just to hijack the thread.

 

What is the point of a deload week? I honestly do not know

Every 4week is a deload week which mean you let the body recover. 

AlexanderE said:

Just to hijack the thread.

 

What is the point of a deload week? I honestly do not know

You need to give yourself time to recover from all the work you're doing.  This happens from session to session, but if you're training with enough intensity you need to take it easy once in a while or you'll burn out.  Deload weeks give you a chance to come back stronger than ever and fresh and excited to get back to work.

Note: this doesn't mean you're taking a week off!  If you have a whole week off, you can come back weaker, so be careful.  General advice is to either cut the volume or the weight in half, depending on if you're doing bodyweight or barbell training respectively. 

It gives you a nice boost in confidence too when you do all the exercises with ease you feel like a beast. Regular weeks are just pain and misery.

meras said:

It gives you a nice boost in confidence too when you do all the exercises with ease you feel like a beast. Regular weeks are just pain and misery.

That is very likely also part of it. When you're pushing hard to complete your prescription before that, having no trouble completing your week makes the barrier of the next week seem a little less intimidating.

I think of work/recovery in terms of what energy system the activity uses.

Based on that: jogging is okay (aerobic) running max is okay as long as intervals are within 20 seconds (alactic, but not enough time to generate lactic acid) and sparring is okay provided its aerobic work.

I go hard on deload weeks with my tumbling, because I know it won't hurt my workouts. Is this the wrong way to see it?