Boban Ilievski Posted December 28, 2012 Share Posted December 28, 2012 Ok, so I'm planning to take one week off from all exercises (FBE, FSP & stretching). I've been training for 4 months straight 4 days a week and I think I could use one small break for the holidays (Chrismas is on 7th Jan here - Orthodox Christian). I know that for the FBE's I can even go back stronger after the break, as I let my muscles to recuperate, but my concern is abot the fsp's (l-sit, bl, fl & pl). Will it have some negative effect for the planche for example if I don't train it for a week? Same question for the stretching. Link to comment Share on other sites More sharing options...
Joshua Slocum Posted December 28, 2012 Share Posted December 28, 2012 When you come back from a week of no exercises, you'll initially feel rusty and out of shape; it'll take a day or two to work through that. You may find afterwards that you're a little stronger than you were before your vacation. It's much better to take a light week than to cut out exercise alltogether. If you think you need a week for healing and recuperation, try halving your volume and/or intensity for the week and use the extra time to do additional recovery and mobility work. This will ensure that you're still in good shape when you go back to full volume and intensity, and you'll notice greater strength gains than if you had not exercised at all. The situation with stretching is about the same. After a week of zero stretching, on your first day back you'll find yourself to be very stiff, and you'll have to put in some extra work to get back to where you were before. Again, I would recommend that you continue stretching. If you don't want to do any really deep static stretching, at the very least continue hitting those muscle groups with dynamic stretches in your warm-up and continue doing exercises for mobility work. 1 Link to comment Share on other sites More sharing options...
Boban Ilievski Posted December 28, 2012 Author Share Posted December 28, 2012 That makes sense. I'll follow your advise and do some lighter exercises and stretching for the week. I think a deload week was the term for it, right? Link to comment Share on other sites More sharing options...
Joshua Slocum Posted December 28, 2012 Share Posted December 28, 2012 Yup. Essentially the idea is to give you body to recuperate from accumulated fatigue and injuries. But you don't want to simply halt all work as that will cause your skills to deteriorate. Link to comment Share on other sites More sharing options...
Boban Ilievski Posted December 28, 2012 Author Share Posted December 28, 2012 Got it. Thanks a lot. B) Link to comment Share on other sites More sharing options...
Larry Roseman Posted December 29, 2012 Share Posted December 29, 2012 The problem is that once most guys start to do a really "easy workout" they end up going at it harder and longer than is the idea. So avoiding it all together if you find that to be a problem can be a better option. I find that 4-5 days off is sufficient though, and just go for walks or do more house/yard work to stay active during that time. Link to comment Share on other sites More sharing options...
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