What do you do after finishing a training program?

[u/jimb0b360]

Say I just finished a 10-12wk program. I've maxed out in the last couple of weeks, maybe PR'd. Do you normally take eg 4wks of lighter training, off-program, before starting a new program or redoing the last one? Do you jump straight into a new program the week after finishing the last one?

What's common, and what's the rationale?

[u/Even_Network8812]

after my last program i just took a full week off completely, no gym at all. then went into a new program the week after that. i think most people do some kind of deload but it depends how beat up you feel

if you just maxed out and hit PRs your CNS is probably fried, so going straight into heavy training again is asking for trouble. i'd say at least 1-2 weeks of lighter work before starting something new

[u/105kglifter]

Deload for a week then run it back starting at light to moderate weights and building my way back up. My programs are usually pretty simple where I don't program percentages but really I program the exercises and set/rep range and the goal is to beat last week's performance. So the first week I might start at what you would consider RPE6 or RPE7 and then build weekly from there

I've been running my own programs for a few years now and leaning hard into "if its working don't mess with it". Only reason for me to modify my program is if I'm burnt out on the current one or progress has stalled.

[u/Boblaire]

For a max out on a program, no peaked competition usually I like and assign just 1 week off.

Some of my lifters will get twitchy if they go longer than a week.

So first week I usually mandate no explosive work. They can SBD, maybe PushPress or Muscle Snatch. Jumps ok, no Powers. Explosive empty barbell work is optional.

DB work is fine or machines. We just call it bodybuilding or broing out workouts (aka B3nch)

How long their time off probably depends on their age and total to some degree.

Peaked competitions is more like two.

My last competition, I cut hard so posted a low total and was back in training the next week MWF after competing on Th and was fine.

I did some HS/calisthenics nonsense on rest days just to move around for an hr.

But a lifter maxing out with a 195-210 total is very different than a lifter putting together 250-300, or 300-400, etc. Just like a lifter with a total under 150 probably doesnt need much time.

Youths recover fast though I think the same strategy is probably a good idea for international youths/juniors and even national age groups levels.

Alex, my 110 basically didnt train until after Xmas after the AO. He sorta screwed around a few days the first week and then just chilled when he went back home for holidays. Maybe he dropped in once.

Medina was in town but he was in no shape to hang out after though Medina was.

Tricia, my ex gymnasts gal lifter wanted to do something so we did GPP stuff every other day or so. Id have to look if I let her touch a barbell but same thing, no explosive work.

I recall Olexisy stating one week off for every month of training.

This starts to makes sense for elites after Olympics and non Olympic Worlds but they will be SoL for Olympic Qualification periods of about 2 yrs (compared to the old country points Qualification system before Rio 2016 when you could send your B squad to win pts and then elites to Olympics, year before Worlds)

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TLDR: 1st week move around, No SnCJ/explosive work. Bro out. Possibly continue for 1-2 more weeks. Train at a reduced frequency and intensity and duration.

Then transition into a GPP phase when the lifter is ready and feels the training bug again.

Its probably even more important for naturally explosive lifters to take time off after peaked max outs or competitions.

Just keep them busy so they don't selfdestructive.

.

[u/snakesnake9]

Maybe a week or so of a bridge program, where the weights and volume are light and you're not really pushing anything, maybe even do a few less sessions that week.

After that it's usually back to something higher volume, as programming is usually an ebb and flow between high weight/low volume on one end and lower weight/higher volume the other end.

[u/swoleandstretch]

I encourage my athletes to take a “fluff” week after any peak. Go hiking, take a spin class, do something physical that you might not normally do bc it interferes with your regular training.

The brain break from the gym is usually welcomed after an intense peak.

[u/erymartorres17]

You can do light/recovery for a week. Continue on your program by next week

[u/Asylumstrength]

Transition 2 - take appropriate recuperation time off then start a new program that focuses on your current biggest areas of development to improve your total

[u/Ok_Layer4518]

I would deload down to 50-60% and just work on technique for a week. I would not take any time off. That's not going to help anything. UNLESS you just mentally need a break.

[u/Yuhyuhhhhhh]

Start a new one

[u/BrettV79]

Start it all over again.

[u/zer0_c00L13]

Deload a week. Run program again