Update and Alternative Training for a Deload Week

Hi everyone,

The past week I have been forced to have a complete break from training heavy (and even from training at all for 2 days). Whether it’s to do with the long seated journey to get to the USA, or just a fluke flare up, my SI Joint has been a nightmare for me since last Wednesday. On Sunday, after a few feeble Front Squat sets, I was forced to quit and just admit I was actually going to make it worse.

The problems I face are:

  1. I love training! (so I get a little down when I can’t train and try to avoid this feeling at all cost)
  2. I am stubborn! (I find it hard to admit there is a problem, and carry on hoping it will improve with exercise)
  3. I am competitive! (When I am training with people, I love trying to push myself further than usual)

Anyway, Nia and I decided this was actually a good time to address a common problem many lifters face – knowing when to slow down and actually doing it! Often, I know I have to slow down, but I put it off.  Actually doing it is way harder than we expect when we love our training.

When your back is starting to ache, for example, then maybe it’s time to throw in a deload week.  Nia and I demonstrate the two great exercises for lower body training, that will keep your back safe;  The Single-leg Squat and Single-Leg Hip Thrust (or you can do the Single-Leg Glute Bridge instead).  These two exercises are great for keeping you strong during your week off, and actually might help your weighted training when you do return to it. Plus, single leg training is a great way to supplement your training.  This way, you neither compromise your back, or your lower body training.

The Workout

Because I couldn’t participate, we decided you might like more of a tutorial-style video.  It was funny, because as per usual Marianne style, I kept getting tongue-tied and waffling, so poor Nia had to do a million single-leg squats until I finally got what I wanted to say across! Luckily, she’s damn good at them.

The importance of listening to your body is crucial.  And, while there will be times when you can keep training at a more intense and heavy rate, there will be times when you really need to stop and assess if that niggle in your knee, shoulder, back is worth more attention …. don’t just keep ignoring it.  Change your training intensity for a while, or have a break.

While my SIJ issue is caused by an underlying disease process, it has made me slow down anyway.  There are many times I can train around or through the pain but this time is different and needs me to actually stop!

That’s all for today. I hope to be back soon with a new workout.



  • April 26, 2012

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