tags: 📥️/📰/🟥️ publish: true aliases: - Back Off Week – Jujimufu cover: '' general_subject: specific_subject: source: raindrop isbn: doi: url: 'https://jujimufu.com/blogs/training/back-off-week' author: "[[@jujimufu.com]]" guest: publish_date: reviewed_date: ---  ## Highlights - Progressively increase your training load, volume, intensity, whatever... More tricking, harder tricks, more frequent tricking, etc. Week after week for 3-7 weeks until you get stuck. When you finally realize you're stuck because fatigue has you by the throat, push it even harder for another 4-6 days until you're completely taxed, then back off for 5-9 days in a row. - # When backing off, you could just sit around and do nothing the whole time and get stellar results, but I recommend doing this three day cycle instead: Day 1) Super long warm up: Whatever easy movements and exercises you would do for a warm up, do them for an hour or so. Day 2) Extra light tricking: Warm up and have a very brief, very light tricking session with easy tricks. Don't push yourself. Day 3) No activity. Repeat. - # If you're interested in trying this for strength training, just take whatever routines you've been doing and slash the volume and intensity down by one third each or something and cut one session out. Call it a tapering week lololozorz. # The back off week is a good time to catch up on your responsibilities. Clean your room! Get ahead in your school work. # Re-evaluate your training patterns, your goals, etc. See if a change in your next training cycle would be a good idea. # Have recovery sessions that you anticipate and take as seriously as your tricking sessions. Read this page and do all that stuff. # No caffeine during your back off week.