Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Run Session
Four sets of:
800 Meter Run
60 Seconds Prone Plank Hold
Rest 2 minutes
At Home Workout
Limited Equipment
Ten sets of:
30 second Run/Bike/Row @ 95% effort
2 Minutes Jog/Bike Row @ 75% effort
Perform the 2 minute interval with nasal-only breathing. You might find that you can not immediately nasal breathe after the 95% effort, but the goal is to recover as quickly as possible.
Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
You choose the stretch that you feel that you need the most.
No Equipment Needed
Complete the following movements at 70% effort for 30 minutes:
20 Jumping Jacks
20 Mountain Climbers
20 Air Squats
10 Single-Leg Deadlifts (Right Leg – no weight)
10 Single-Leg Deadlifts (Left Leg – no weight)
30 second Knee Plank
30 second Squat Hold
60 second Rest
Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
You choose the stretch that you feel that you need the most.