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That's why you want to maximize fatigue to stimulus ratio in your training sessions.
Deadlift max outs are probably the worst in this regard
Never heard of tapering before. After some google search I find the following:Quote‘a progressive nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimise sports performance’.
What's the difference between taper and deload, they look the same.
Thanks
Taper is more of a sports training term, deload more for weights if you want to get anal
For lifting, say squat/deadlft, people who can lift very heavy loads like 700-1000+ lbs can take up to 2-4 weeks to recover from their last heavy session, so they spend those weeks leading up to a meet/test doing light/medium workouts to recover and peak.
Can be acomplished by reduced volume and load/intensity.
But usually intensity is kept fairly high with a big reduction in volume, and hope muscle mass doesn't drop off
Look up fitness/fatigue theory/model, and it will make more sense
https://medium.com/@SandCResearch/what-is-the-fitness-fatigue-model-6a6ca3274aabQuoteThe traditional fitness-fatigue model starts with the observation that performance tends to reduce immediately after a workout, and stays reduced for up a few days in some cases. Yet, after the initial reduction, there is a rebound, and performance then improves.
The fitness-fatigue model explains this curve by proposing that it is the sum of two curves, one representing the fatigue effect, and the other representing the fitness improvement. Only once the fatigue effect has dissipated is it possible to see the fitness effect, even though fitness has actually been improving from immediately after the end of the workout.
Without the fitness-fatigue model, we could easily fall into the trap of believing that the fitness adaptations to a workout only occur after a couple of days, because of the reduction in performance. In fact, adaptations probably occur very soon after the workout itself.QuoteWhat is “fitness” in an updated model?
The traditional fitness-fatigue model does not take into account newer research showing that strength can be positively affected by transient changes in the ability to produce force, as well as by long-lasting adaptations.
Long-lasting changes in strength involve adaptations inside the central nervous system or muscle-tendon unit, such as increases in voluntary activation, or increases in muscle size.
Transient improvements in the ability to produce force occur because of potentiation, which may also involve changes in either the central nervous system or inside the muscle.
Potentiation has most often been observed to occur immediately after a strength training workout, where it is referred to as the “post-activation potentiation” effect. Even so, potentiation can also be recorded several hours or even days after a workout. It is typically only seen when fatigue is minimal, such as after training with light loads and fast bar speeds.
Thus, in an updated fitness-fatigue model, we should refer to multiple fitness effects, some of which reflect long-lasting adaptations, and some of which reflect short-term potentiation.
In the traditional fitness-fatigue model, the temporary increase in fatigue that causes transitory reductions in performance was not well-defined, because of a lack of research in the area. Yet, the fatigue and recovery literature has developed substantially since the fitness-fatigue model was first suggested.
Research into recovery has shown that there are three factors that cause transient reductions in strength after a workout: (1) peripheral fatigue, (2) central fatigue, and (3) muscle damage.
Peripheral fatigue after a strength training workout is largely caused by the accumulation of metabolites, and its effects are dissipated within hours. Similarly, central fatigue is extremely transitory, and is rarely seen beyond an hour after a strength training workout (except when it occurs subsequent to severe muscle damage).
Muscle damage can produce reductions in strength that last for up to weeks in some cases, where the damage to the muscle is severe. More commonly, however, the reductions in strength because of muscle damage last only a couple of days.
Thus, in an updated fitness-fatigue model, we should refer to multiple fatigue effects. Also, we should be clear that peripheral and central fatigue usually reflect effects lasting only a few hours, while muscle damage reflects a longer-lasting effect, and is likely the primary determinant of losses in strength on the day or days after a hard workout.
‘a progressive nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimise sports performance’.
what about backward stair climbs.
I definitely cannot do the atg split squats trying to touch my hamstring to my calves as hips feel restricted in getting that far and I can do it with front leg elevated to about 12 inches high but heel comes off the floor and back leg hip is tight and a little painful during the stretch.
but I can do seated good mornings without problems till chest goes beyond knee level.
That would be the same as Peterson setups
But if your knee hurts I would start with backwards walking or reverse sled drags as the amount of reps you can do is way higher and it's less likely to cause knee pain with shallower slopes or lower loads
You should be progressing step by step, not sure why your jumping into the more advanced exercises when your knee hurts...
All you need to fix the knee is the backwards stuff, then add in lower step ups, and progress the height if pain free, then add load.
Couch stretch - I do the one on a couch not the wall
Soft tissue work if needed
After a few weeks you should be good to go.
That video is not available anymore.
I found after some testing that my left knee is more unstable then my right. If you think of the single leg squat where you stand on one leg and the other leg you hold it with the same side arm as if about to stretch quads, then you descend down slowly and controlled till your knee touches the floor then you go up. My right knee feels comfortable going down and up, only limitation is muscle strength. But with my left leg, when going down there is pain below knee cap entire front area and unstable that I can't continue descending more than half squat.
I realised this first when I was sitting on the swing and with one feet on the floor, you have one foot out making contact with ground and you slowly bend that knee letting the swing you're sitting on move forward till your shin is perpendicular to the ground, I can feel instability on my left knee than my right knee.
Even though the knee does not give me any pain during sprinting.
All the info is in this thread - check out the videos here
http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/
I'd start with backwards walking on a 30 degree slope for 2 mins a day
And do the couch stretch.
Then add the patrick stepup
My left knee used to be like yours.
it's probably due to cartilage damage on the under side of the left patella, caused by patella mistracking.
I don't know why the backwards walking works, maybe it just smooths out the surfaces and fires the VMO properly over time.
Plus the blood flow
