How do you ultimately decide if you can train or should rest

[Trabaho]

I don't think there is a 100% formula

 

[Trabaho]

I was gonna light work on technique and mobility and stretch. However my neighbour is +80 and she hears it so I don't after 8 pm. However if I go light it won't make noise.

Plus should I even do that or wait till tomorrow. I'm sore.

I feel energised after workouts like yesterday evening, thinking tomorrow it's go time. Than wake up and feel the fatigue and damage.

Plus I never do light work. I train or don't.

Maybe I should try out the light route and hit the bag light, air shin checks, shadow box, warm up, stretch.

When I bang the bag it makes noise that she can hear not in a apartment but in her house next to me over the garden.

My set up at home is also extremely raw. Dachboden. Would need 2 batteries for light.

Shall I do this and see if it worked.

In the end each day is different and you only know afterwards if it was the right call.

I def will not over train intensity from now on and then need rest days. My goal is 6x a week or whenever I don't gotta work all day. I even usually do leaving it in the gym at the end of sessions mostly where I frantically do some circuit or last round on the bag to entirely destroy me. Then wonder why I can't train each day and what is wrong how do pros trains daily.

Consistency wins over splurges.

I think I'm trying out the light technique work. Alone but whatever I'll turn on music. Beats playing Dota now. The win here is also the ritual. The more often you settle to do any session the more natural and easy to do it again it becomes.

 

[Trabaho]

Actually I'm tired / sore just gonna rest. It's late already. Topic is the same though.

 

[Baby Hanma]

I try to train daily. But then there are overtime hours at work, so I miss workouts. So I rest and head back to the gym to continue training.

I say, train as much as you can recover from. Rest days are either built in into your training program, or they will force themselves into you. It just depends.

 

[Trabaho]

I try to train daily. But then there are overtime hours at work, so I miss workouts. So I rest and head back to the gym to continue training.

Yeah can't train trough sleep debt. Sleep first training after

I say, train as much as you can recover from.

but figuring it out. Is it a day to train or you have to take it off and rest

Rest days are either built in into your training program, or they will force themselves into you.

true but I don't program in my case

It just depends.

Also very true. Each day is unique

 

[Devil's_Advocate]

How's your motivation?

How are you feeling?

Are you sore?

Does everything feel hard?

Are you ill?

How did you sleep? How has your sleep been in general?

When was your last off day?

When was your last deload period?

How your appetite?

Etc

If you answer enough of these in a way where you can make a case where rest is more beneficial then you take the day off or maybe do something very light like stretching, mobility drills or walking.

 

[PeakyBlinder]

You have to work out what you can recover from and go from there, but if you genuinely feel too sore, and say youre going in for a heavy bench session, its wise to not bench that day, do some cardio and bench the next day. You just have to know your own body, if you're a little tight, you can shake that off once you start warming up, if you're legitimately tight and sore then probably best to have a day off.

 

[Trabaho]

How's your motivation?

Mentaly there. Today not but I'm recovered so training. Hype myself up with something and jusf start.

How are you feeling?

Yesterday recovering felt slugish and sore. Today the usual slugish till I start then I'm fit.

Are you sore?

Today not yesterday yes. I do still feel my hip left side a bit strained from a poor deadlift 3 weeks ago but it's nothing that affects me. Just gotta careful DL next time.

Does everything feel hard?

Many days but it doesn't matter. Once I start I feel better.

Are you ill?

I had fever and post flue fatigue and it had put me out for 18 days. Aka on the 9th day carried heavy logs for 5 hours and that had ruined me but now I'm fully recovered just not im my full shape but good to go.

How did you sleep? How has your sleep been in general?

long but late. On "vacation" curently so sleeping from 3-4 am to about 1 pm. It's enough but wrong time. Def need to put the phone away earlier and work towards sleeping 11pm 12 pm. Even sometimes a 10 pm will be wise cause it's work tine next month again and I'll be getting up at 5:30 am some days.

When was your last off day?

Was sick so it was all a off say. Trained 2 twice a bag workout hard but decent, getting back cardio but it was harder than usual and did less. Than gym weights + a few "functional" this felt harder but was overal a decent workout. Maybe 75% if normal capacity. Yesterday off. Today it's go time again. I always feel tired it's my personality. I feel fresh often after a workout. Right now the body is regaining it's capacity so it will be harder for a week. Than it will feek easy again to do it almost daily.

When was your last deload period?

I don't plan training. I get plenty times days of 2-3 days no work.

How your appetite?

When I was sick awful for 2.5 weeks. Now it's 100% normal I eat plenty.

Etc

If you answer enough of these in a way where you can make a case where rest is more beneficial then you take the day off or maybe do something very light like stretching, mobility drills or walking.

Basicaly getting my shape back and yeah takes a few days to be where I was before I got sick. Just a stupid flue can set you back. Learning from it. Do not shower and immediately go outside in the cold. Set back and not good for health.


Often I know a rest is due but I'm like bored and still wanna do it. Hence I concluded to not over intensify each session than I can train more often. Which overal is more progress.

 

[Trabaho]

You have to work out what you can recover from and go from there, but if you genuinely feel too sore, and say youre going in for a heavy bench session, its wise to not bench that day, do some cardio and bench the next day. You just have to know your own body, if you're a little tight, you can shake that off once you start warming up, if you're legitimately tight and sore then probably best to have a day off.

Yeah and spread out the load so I can frequent more. When I'm in normal shape I don't get sore 95% of the time at all. It's just I get tired from intensity and duration.

 

[Trabaho]

Also reduce nicotine till I can quit it. Sleep earlier. That helps too. Nutrition is good. Early rising means more sunlight which is a huge benefit. And getting the flow. Once I'm doing 4-5 each week I get in shape and a regular session feels habitual and doesn't drain me entirely.

It's a whole lifestyle. Everything is conected. Inside outside the gym.

 

[Trabaho]

I just made up wrote down this work out to do right now.

Workout

10 min warm up joints roll shadow box dinamic stretch

Bag warm up 5 minutes

Drills

5 Cycles 1.5 min 1 min rest

30 second fast active combos
30 seconds boxing around
30 seconds pure power shots ko shots

MMA rounds 3 x 5

Takedowns on bag, sprawl, clinch, strike, inbetween sequences

Body weight excercises

10 crunch 10 back crunch
10 push ups
10 squat
20 calv jumpes

1 min rest

20 crunch 15 back crunch
20 push ups
20 squats
30 calv jumpes

1 min rest

20 push ups
10 squat jumps
10 burpees

1 min rest

20 crunch 15 back crunch
10 lunges each leg
10 knee to chest jumps
20 push ups

Cool down

3 min shadow box
8 min
Google different stretche poses and hold them hip openers legs in air ect pinguin ect a repatoire and basic all muscle stretches


Win

This is fun cause I know exactly what I gotta do and it's new. Saw the 30 30 30 drill from Anthony Ruiz on youtube right now. Gonna google some new stretches.

Make a coffe now️ row of 75% dark chocolate with honey 1 banana

Music - spotify premium hip hop rock maybe pop

I'm out to do this

 

[Trabaho]

I completed like 80-85% of it. It was too hard. Burpees and imaginary takedowns and dropping for sprawls. I don't grapple so that is conditioning I'm not usued to. I'm always used to kicking. Crunches went easy. Leg excercise cardio was good. Push ups hard cause chest is sore. Back extensions cruches only did 1/3 cause my glute started hurting from it. Did like 1:15 hours time.

 

[godhatesacoward]

periodization + trial and error

 

[Trabaho]

periodization + trial and error

Trial and error yes. Lifestyle. I don't plan my life ahead like that to periodate. I'm the type if I can I should try to train. And learn on the go.

Accumulate training session is the factor to be better at a sport. And have more good sleep, recovery, stress management, good diet as is possible. But life is happening. So if it goes wrong just get back on it. Consistency beats perfection. A good 4 months is better than a perfect 10 days.

 

[Devil's_Advocate]

My questions / points were largely rhetorical but just keep those in the back of your mind when you start training regularly and you start dragging your ass in your workouts.

I recently had to take more than a week off due to dumbassery/injury but when I came back my CNS felt much better even if I got a tad weaker and detrained.

 

[Trabaho]

My questions / points were largely rhetorical but just keep those in the back of your mind when you start training regularly and you start dragging your ass in your workouts.

I recently had to take more than a week off due to dumbassery/injury but when I came back my CNS felt much better even if I got a tad weaker and detrained.

Yeah deloads work wonders.

When you're a worker.

Injuries. I get small things that needs no doctor. My knees are now 100% healed.

Left side hip is a bit strained.

That's it.

Just gotta watch the overal effort. Sweet spot.

 

[godhatesacoward]

to be clear you can basically always train technique to some degree