If you have tried a Sweat Den class or program, you have probably heard us talk about being “program based”. Although this might not seem like an important aspect of your training experience in the Den’, this is the foundation of our training model and workout experience.

When we say “program based”, what we mean is that we have created our own unique periodization model and class formats to fit that model, where volume, intensity, and movement patterns are manipulated daily, weekly, and monthly to produce the intended yearly results. Without intention of programming, and a certain amount of variability in movement patterns, volume, and intensity, stagnation, plateau, and injury will occur. 

Always training with a high volume may lead to undue fatigue and overtraining. In addition, lack of variation can lead to weaknesses and muscular imbalances that result in chronic pain or injury.   Research clearly shows that periodized plans that use tapering and/or deloading phases elicit greater strength and performance than simply pounding out the same high volume reps indefinitely.

Deloading is a period of time where you still train but you are allowing your body to recover from the stimulus it’s endured for the past 4 few weeks of BLD Phase I.⁠

 Purpose and intention are of utmost importance when it comes to execution. Throughout the deload period (1 week), the type of stimulus remains, but at a more manageable/restorative load. This allows space for muscular and strength adaptations (functional hypertrophy) to take place following significant progression in load during BLD Phase I.

As always, focusing on your nutrition, hydration, and sleep will maximize recovery. Download our FREE grocery list with go to brands below.