Big weeks don’t break athletes—poor planning and sloppy movement do. Protect your body with clear rules for volume, technique under fatigue, and recovery inputs when the workload spikes.
Plan the week before it happens
- Cap total hard sessions at 2–3; everything else easy or skill
- Separate heavy lower‑body lifting and brick sessions by 48 hours
- Insert a mid‑week mobility/breathing day instead of another grind
Warm‑ups that matter
- 10–12 minutes to mid‑Z2 with joint‑specific prep: ankles, hips, t‑spine
- First working set is part of the warm‑up: build load gradually
Movement quality under fatigue
- Film sleds and wall balls once per week; review depth, posture, breathing
- Use weak‑link sets (e.g., lunges after a run) to practice clean shape
- Stop a set 1–2 reps before technical failure; quality > grind
Load management and signals
- Rule of 10%: weekly increases in run volume or total station work ≤10–15%
- Signals to back off: sharp pain, altered gait, unilateral swelling, sleep disruption
- Deload every 4–6 weeks: halve volume, keep one short intensity touch
Recovery that you actually feel
- Sleep 8–9 hours; dark, cool room; regular schedule
- Nutrition: protein 1.6–2.2 g/kg/day; carbs around quality work; hydrate
- Mobility/breathwork 10–15 minutes on non‑intense days
Quick self‑screen
- Overhead squat with dowel for depth and torso angle
- Single‑leg calf raises × 20/side pain‑free
- Lunge hold 60 s/side with steady balance
Bottom line Do hard work on a sturdy base. Plan spacing, protect technique under breath, and recover like it’s your job.
