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hey everybody what is up Chad Wesley
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Smith here for Juggernaut training
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systems and Juggernaut Ai and today I'm
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going to be continuing our series on the
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scientific principles of strength
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training with principle number three
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fatigue management so if you haven't yet
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go back watch the video on specificity
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which is all about you know developing
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the underlying systems of success for
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your sport powerlifting and in this case
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uh and it creates the framework for
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which all other training decisions are
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made then we talk about the principle of
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over overload basically how hard do you
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need to train to drive the stimulus and
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adaptations to make improvements and now
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with that hard training we need to apply
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the principle of fatigue management
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because if you can't recover from it it
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doesn't really matter that much if you
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did it as always our videos are brought
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to you by the Juggernaut AI app so if
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you want to get the smartest program for
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you totally customized based on gender
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age strength experience where do you
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miss your lifts your weak points are you
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trying to gain weight lose weight all
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that type of stuff whether you're
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competitive powerlifter or not we've got
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powerlifting power building bench only
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and newly introduced strongman training
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on the Juggernaut AI app with more great
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programs to come go check out a twoe
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free trial from the link down in the
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description or by visiting juggernut
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A.A so fatigue management is critical
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because you know of course you have to
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train hard and that hard training that
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you do it's going to build up you know
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to build up that Fitness fatigue comes
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with it and if too much fatigue builds
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up up and you can't properly recover
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then you're going to going to get into
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various levels of
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overtrained uh so we're going to talk
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and I'm going to use a lot of little
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acronyms I don't know abbreviations I
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suppose uh of these different volume
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landmarks and understand the volume
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landmarks are going to be really helpful
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to make sure that you're training within
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recoverable ranges so we're going to
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talk about maintenance volume MV minimum
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effective volume meev maximum adaptive
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volume MAV and Maxim recoverable volume
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mrv so as you look at what is important
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to do to manage recovery training within
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those you know recoverable volume ranges
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is going to be the first step no matter
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how well you sleep or you know how much
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you eat how you know if you have an IV
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drip in all day and you know as soon as
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you finish training you just lay on the
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couch in normal Tech boots it won't
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matter if you've done too much training
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that you're not going to be able to
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recover from so we need to train within
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that within our mrv our maximum
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recoverable volume so most of our
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training is going to occur between meev
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and then the higher end ranges of MAV
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maximum adaptive volume after that yes
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sleep and nutrition are going to be you
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know training within the recoverable
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volume sleep and nutrition that's going
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to take care of like 90% of of recovery
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and then the stuff beyond that passive
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recovery modalities can have you know
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some application but are very overvalued
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by most people so as we look at the
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states of fatigue management first up
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we've got normal training you're
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training within your recoverable volumes
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then we can get into overreaching which
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can be functional by Design or
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non-functional kind of unplanned
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overreaching and you might want to have
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functional overreaching you know right
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before you take a D Lo week because you
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know that you're going to have this
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extra recovery built in uh
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non-functional
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overreaching really never want to have
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that that's kind of going to be a
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mistake or some unaccounted for
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variables in your training and then we
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have overtraining you know this kind of
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Boogeyman of the strength training and
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and performance world and overtraining
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definitely is a real thing it's going to
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be a chronic chronic state of
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non-functional overreaching but for
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powerlifters and you know unless you're
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pairing powerlifting with other very
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physical demanding stressful Hobbies job
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lifestyle it's pretty unlikely that a
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powerlifter is going to get into a true
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state of overtraining because you'll
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probably just give up before you get
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there because you're going to feel
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really bad now in sports like football
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or CrossFit or MMA where there's a lot
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of different components to the training
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and some of them are a little bit harder
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to account for how much volume you're
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doing because the volume is not as black
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and white as sets times reps times
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weight uh but there's you know just
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different time and intensity components
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to it yeah it's a bit more likely that
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you get into overtraining there but you
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got to be you know a combination of
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tough and dumb to to overtrain for
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powerlifting so I'm not too worried
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about that so as we look at functional
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overreaching you know that's going to be
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intentionally training up to or maybe
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slightly exceeding what you currently
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consider to be your mrb your maximum
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recoverable volume and doing that
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because you know you have a time of
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extended recovery coming up after that
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whether that's a light day or a series
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of light days that we call a D Lo week
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so the D loads you know planned light
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days or D Lo weeks are going to be
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important uh you know some of your most
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important recovery tools uh and fatigue
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management tools a D Lo week I like to
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pre-plan D Lo weeks uh the users of the
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Juggernaut AI app know that they're
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going to get a d week you know every
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fourth to sixth week typically uh we
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could even ex you know extend that range
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out to maybe every third week if you're
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really really big and strong um and
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lifting these huge weights you might
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need a light week every third week you
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could potentially structure something
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like that in with the way that we use
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undulating periodization in the
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Juggernaut AI app and stretch that out a
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little bit and not have a true D Lo
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until like the fourth or fifth week um
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but the two on oneoff Paradigm of two
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weeks of hard training then D Lo that I
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typically Reserve more for like
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Explosive Performance athletes like
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sprinters or throwers but not out of the
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question that a powerlifter can use it
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then we can go all the way to the other
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side of things with maybe de loading
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every eth week for uh more beginner
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lifters who just aren't that capable of
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generating the amount of fatigue that
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would warrant them having a d week but
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you know more often every four to 6
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weeks is what we really deal with the
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purpose of a d week is to dissipate that
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fatigue that you built up so then you
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can come back and train harder and
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harder uh so let's say if we were de
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loading between
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consecutive uh hypertrophy blocks and in
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hypertrophy we're trying to overload the
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amount of volume that you're doing go
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and check out the design in a
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hypertrophy Block video which I'll try
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and link up in the corner or down in the
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description or you can just search for
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it or scroll back a little bit so
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because we're trying to overload the
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volume that we're doing let's look at
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that as a number of sets so if you went
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two uh consecutive hypertrophy blocks
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divided by a D Lo week you might train
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the squat let's say for you know 10 work
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sets then 12 work sets then 14 work sets
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and then in a D Lo week drop back down
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to like you know seven or eight work
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sets and then start a little bit higher
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than you were before you know go 11 1315
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so we're 10 12 14 7 or 8 11 131 15 and
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we're pushing our capacity as we go and
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building up so what does that D Lo week
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look like a lot of different ways that
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you can effectively do it but but making
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a 10 to 20% reduction in intensity and a
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reduction to 60 to 75% of normal volume
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not 60 to 75% reduction reduction to 60
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to 75% so if you know your MAV most of
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your training is occurring within this
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Max maximum adaptive volume and that was
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10 sets you know then during a D Lo week
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you're probably going to do six or seven
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sets maybe up to eight sets you know if
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your work sets during normal training
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you know you're doing 300 lb for eight
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reps you know now during a D Lo week
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you're probably going to do
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270 lbs on the high end a 10% reduction
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you know or 240 lbs on the low end a 20%
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reduction somewhere in between there for
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similar amount of reps you can also
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reduce the amount of reps if you know if
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you want to stay heavier and and maybe
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do two you know if you were doing 280 or
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sorry 300 for eight during normal
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training and you don't want to make too
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big of a reduction because you know some
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people and I think this is more
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psychological than physiological but
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they feel weak coming out of a D Lo week
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if they go too light so maybe your D Lo
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weak is on the heavier side of things
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and you do you know 280 or 290 but for
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six reps instead of the 300 for eight
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that you were doing so it's a smaller
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reduction but the stronger you get the
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bigger the reduction needs to be because
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the more fatigue you'll have to decay
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and that's kind of the balance that
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we're trying to strike during the deal
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week is we we need to go light enough to
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Decay fatigue but heavy enough to retain
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strength and technique and unless you
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are very new to training it is extremely
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unlikely that you are becoming weaker
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that you are losing some of your
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strength adaptations during a onewe D Lo
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period so mistakes that people are
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making in fatigue Management in regards
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to competitive powerlifting could be
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doing too much volume too close to the
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competition check out our design in a
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peaking Block video for more on the on
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the peaking design and taper but you
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don't want to be you know two three
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weeks out from a meet and you're doing
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the same amount of volume that you were
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doing 6 8 10 weeks out from the meat
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because you're not going to be able to
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Decay that fatigue and manage the
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fitness fatigue relationship as
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effectively as you should to exceed your
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training performances by the most
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possible and have the most effective
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taper and Peak into the
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if you're training at chronically high
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intensities so throughout all of your
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training especially earlier phases like
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hypertrophy and strength which yeah you
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want to train heavy but it's not
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important that your one rep max is as
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high as it can ever be during a
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hypertrophy block because you're not
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going to have a surprise powerlifting
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meet that you need to be ready for you
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know at the end of your third week of
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hypertrophy and honestly it doesn't
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matter what your one rep max is at that
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point it matters how are you setting
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yourself up to have a Higher One rip Max
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in 8 10 12 weeks whenever your meat
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actually is that's the day that matters
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you don't always need to be ready for
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the meat because you don't always have a
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meat and they don't come up by a
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surprise uh very typically at maybe some
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sort of powerlifting kumate that you
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just found out about and then the the
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other issue that a lot of people are
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going to run into with a misapplication
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of fatigue management is avoiding or not
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utilizing DLo weeks so for most of my
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power lifting career I was taking a D Lo
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every fourth week uh in some cases I
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went out to every sixth week or seventh
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week even in the
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offseason and I get a question I get
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questions a lot of times about do I
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really need a D Lo or can I take a
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reactive D Lo can I just de lo when once
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I feel bad can I can I Del Lo yes it is
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possible to do reactive de loads but I'm
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not a big fan of them in a lot of
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scenarios and this is why if you're
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getting ready for for a competition that
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competition is on a fixed date you have
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all this specific work that you need to
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do to get ready for it I like to do that
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through phases of hypertrophy strength
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and peing but maybe I'm in hypertrophy
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and I'm you know I start my hypertrophy
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16 weeks out and I'm rolling I'm 15 14
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13 12 weeks out and when I would
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normally take a D Lo at like 11 weeks
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out and transition to strength but if
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I'm feeling great in my hypertrophy and
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I keep that rolling and now I get to you
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know eight weeks out before oh man I'm
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really feeling run down I better take my
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reactive Del Lo week now now not only
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have you maybe accumulated more fatigue
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then you're going to be able to decay in
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that one that one week now you've also
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condensed the time you have for strength
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and peing because your meat didn't push
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back with your extended training before
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the D the meat stayed in the same place
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so now you're cutting into the other
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training time that you have the other
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the other blocks in the other specific
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qualities that you're looking to develop
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so if you're training for a specific
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meat I'm not a big fan of reactive D Lo
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really at all because of it messing up
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the training calendar if you're just
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training to train and get stronger yeah
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it's definitely more of a possibility
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then but the issue that I would
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encourage you to be wary of is D loing
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after you really need the D Lo that you
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waited a week too long and you've gone
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you know from what could have been
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functional overreaching with a plan D Lo
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into nonfunctional over reaching uh and
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setting getting yourself closer to uh
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overtraining which is going to take a
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longer time to come back from so if
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you're experienced enough and
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disciplined enough to understand or you
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have you know some more objective
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markers uh around your training like
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veloc some velocity Based training using
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recovery questionnair using using things
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even like HRV tends to be a little bit
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of a lagging indicator but if you're
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using some tools like that and basing
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your reactive de lo off of that when not
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preparing for meat just training to to
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train and be the strongest version of
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yourself that you can then I can get on
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board with it a little bit more but a
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lot of times the the risk kind of
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outweighs the reward okay you got one
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extra week of of hard training before
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you took a a de lo and the grand scheme
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of things like how much of a difference
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did that did that really make it may
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have been more personally satisfying to
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you but you know a year from now how did
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it affect what your PRS are you know two
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years from now five years from now 10
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years from now I'd rather stay a little
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bit too recovered uh than not recovered
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enough but again the other side of that
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is you're overusing D Lo weeks you know
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and you're you're Del loading much more
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frequently than you need to or you're
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never training hard enough to Warrant
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the D Lo in the first place and that's
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what I see more people doing is they're
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like I don't need a D Lo you know this
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this week like well you should have gone
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heavier gone as heavy as you were
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supposed to the the week or two before
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that and then you would feel like you
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needed the the D Lo when it was planned
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so let D loads and and kind of the next
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point about a misapplication of fatigue
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management is people who are resistant
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to having D loads they don't let their D
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loads be D loads they want to have the
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hardest D Lo week possible I see this a
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lot with crossfitters like they want to
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have the hardest light day that they can
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and instead of just going in and doing
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the recovery based work or technique
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work or aerobic uh development work then
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they're like well you know I yeah yeah
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rote a 5K and then I well I started
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snatching I felt good so I went heavy
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and and if if your light or your low
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days become medium then your high days
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are going to become medium as well and
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you're going to kind of have this this
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monostructural training that's not going
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to be as effective and manage fatigue as
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well so that's kind of people who want
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to avoid it and then other people will
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even overuse that more and they'll just
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not do anything for the entire week of a
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de and I see that in YouTube comments
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and stuff sometimes I prefer to just not
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do anything that the whole week you
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won't recover as well by not doing
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anything as you will by doing light work
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all right light work is going to get the
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blood flow to the muscles is going to
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help promote recovery it's going to help
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retain technique and yeah the squad
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bench and deadlift are not so complex
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that after a week of not doing them
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you're going to forget how to do them
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you know the way that I forgot how to
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swing a golf club
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yesterday definitely wasn't haunting me
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for the last 24 hours but they're not
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that Technical and that precise and
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refined that you're going to forget how
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to do them but you're not going to get
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better at doing them you might get a
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little bit worse and if your goal is to
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be as strong as you possibly can on this
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one day that matters most your
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powerlifting meat then go do a 30 or 40
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minute de lo workout even if it's really
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light you're going to be better off
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doing something than nothing in that
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type of situation so final part of
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fatigue management that I want to talk
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about is what's typically overuse of
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recovery
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modalities uh like I said training with
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in recoverable volumes sleeping enough
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you know probably 7 to n hours uh a
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night of quality sleep if you can get a
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nap in here or there a lot of really
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serious and accomplished athletes are
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big Nappers I would do that you know
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eating enough calories to support body
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weight maintenance and support the train
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you're doing is going to be important
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there if you're cutting which is a real
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thing that people are doing and it's not
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you know bad necessarily but you don't
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recover as well when you're cutting so
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don't be unintentionally cutting and not
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eating enough to support the train that
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you're doing if your plan is not to cut
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so as long as you're doing those things
00:17:01
you're going to be doing most of the
00:17:03
stuff that you can for recovery but if
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you want to put on top of it you know a
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little bit of like soft tissue therapy
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uh and and studies and stuff around this
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are very ambiguous dubious as at best
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they kind of most of them kind of come
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down to like well if you like it then it
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has some Stress Management ability uh
00:17:23
for you and can be kind of useful
00:17:25
because that is the other biggest piece
00:17:26
of of fatigue management is managing
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your stress and stress is not just an
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argument with the significant other or a
00:17:34
tough day at work or hard training it's
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it's all of those things you know your
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body can't differentiate between those
00:17:41
different stressors it just knows you
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know stress and stimulus and fatigue so
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if you do have a very high stress
00:17:47
lifestyle whether that's other physical
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activities or stressful relationships or
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whatever it is managing those is going
00:17:53
to be a big part of fatigue management
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and sometimes soft tissue therapy like a
00:17:57
massage if that helps you relax you know
00:17:59
even though the structural changes to
00:18:01
your muscles aren't probably what you
00:18:03
might think that they are if it helped
00:18:05
you relax that's going to be useful from
00:18:07
from fatigue management so things like
00:18:09
ice baths which do remove some
00:18:11
inflammation
00:18:13
artificially uh and dampen the
00:18:15
adaptation signal to the body it's kind
00:18:17
of a negative from a from a stimulus
00:18:20
adaptation standpoint but can be a
00:18:22
slight positive from a recovery
00:18:24
standpoint especially as you get closer
00:18:25
to competition or in concentrated
00:18:27
recovery periods like a Deo week
00:18:29
uh I wouldn't use them chronically like
00:18:31
every every time after you squat I
00:18:33
wouldn't take an ice bath if your goal
00:18:35
is to be as big and strong as you can
00:18:37
you know on the other side of the
00:18:38
temperature therapy and a thing saunas
00:18:41
well if you are trying to sit in a 230
00:18:44
degree sauna like I see you know Joe
00:18:46
Rogan and lared Hamilton post about
00:18:47
sometimes and you're blurring the line
00:18:49
between like am I recovering in a sauna
00:18:52
or am I you know low and slow cooking
00:18:56
myself I wouldn't do that for extended
00:18:57
periods of time but if you know 15 10 15
00:19:01
minutes in the sauna helps you relax uh
00:19:04
you know in the mornings or after a hard
00:19:05
day that can be useful just don't do it
00:19:08
so much that you're dehydrating yourself
00:19:10
people use saas to cut weight for
00:19:12
competitions uh I would never consider
00:19:14
cutting weight you know a benefit for
00:19:16
Recovery uh and then you've got other
00:19:18
stuff like I said the the different tis
00:19:20
soft tissue therapies whether that's
00:19:22
self mof fasal release kind of things or
00:19:24
Hands-On manual therapies those are a
00:19:26
little bit more effective but you know
00:19:28
you know that's five 10 minutes if you
00:19:30
get a massage for an hour awesome but
00:19:33
train hard eat well sleep enough manage
00:19:38
your stress you don't need to have
00:19:39
another a recovery workout on top of
00:19:42
that uh for the most part for
00:19:43
powerlifters so hopefully from this
00:19:45
video you're taking away the
00:19:48
understanding and need to balance hard
00:19:50
overloading training and effective
00:19:52
fatigue management so we want to train
00:19:54
within our volume landmarks so we're
00:19:57
doing at least maintenance volume MV but
00:19:59
mostly training between me minimum
00:20:02
effective volume and mrv maximum
00:20:04
recoverable volume in that kind of Sweet
00:20:06
Spot which is going to be your MAV
00:20:08
maximum adaptive volume sometimes you
00:20:10
might bump up close to or slightly over
00:20:13
what you perceive to be your mrv your
00:20:15
maximum recoverable volume and having
00:20:17
some functional overreaching there
00:20:19
before a planned de lo week where you're
00:20:21
making 10 to 20% reductions in intensity
00:20:24
at 60 to 75% of your normal volume if
00:20:27
you want to do that react ly I wouldn't
00:20:29
do that if you're a competitive power
00:20:30
left if you're just training to train
00:20:32
hard go for it but you're still going to
00:20:34
be better off doing it a little bit
00:20:36
before you think you're going to need it
00:20:38
then after you know you really need it
00:20:41
and are maybe non-functionally
00:20:42
overreached at that point so hopefully
00:20:45
you understand how to recover better
00:20:46
from your training now and how to manage
00:20:48
that fatigue if you enjoyed the video
00:20:50
please like the video subscribe to the
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channel if you're interested in a twoe
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free trial of the smartest program for
00:20:55
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00:20:57
description Juggernaut a AI app at
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00:21:00
A.A and check it out again powerlifting
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00:21:14
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