| Hi Friend,
Feeder workouts are nothing new. Way back in the decade that brought us platform shoes and “Star Wars”, lighter weights were being used to bring fresh blood through to the muscles, massage the joints and foster faster recovery.
The man who popularised this method was Bill Starr, and his 1970s approach would become the classic periodisation method for lifters.
For anyone who doesn't know, Bill Starr penned the groundbreaking “The Strongest Shall Survive”. Following a stint as assistant editor of Strength and Health, this national powerlifting record-holder became the conditioning coach for the Baltimore Colts, inspiring them to Super Bowl success.
So why were Starr’s methods such a stellar knockout?
Well, it just so happens he realised early on how it’s common for many trainees to underestimate the value of light and medium days in a weekly routine. Starr also understood how, without a light day, overtraining is much more likely to occur.
Starr Wars
During his time spent coaching, Starr discovered his trainees responded best when sessions alternated between hard and easier workouts. This meant, if an athlete trained the squat "heavy" on Monday, then they would benefit by training at a reduced intensity the next time they entered the gym on squat day.
Learning how to manage your relationship with intensity is an ongoing battle. Why? Because if you don't, you will likely hamper your efforts to facilitate recovery, thereby hurting your training and putting a halt on your progress. This is especially true for the seasoned lifter where gains are more difficult to come by.
So what's the solution?
Simple. Introduce a "light" day.
This lighter workout serves an important purpose, as it won't disrupt any adaptive response from your earlier heavy workout, and instead allows for recovery while providing enough work to keep you fresh.
If you are beyond the beginner stage, offloading this way becomes necessary for progress. And the really cool part?
It's super-simple to do.
Until next time,
Squat for Glory!
Lee
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