Train Hard. Recover Harder. The Importance of Deload Periods.

If you have tried a Sweat Den class or program, you have probably heard us talk about being “program based”. Although this might not seem like an important aspect of your training experience in the Den’, this is the foundation of our training model and workout experience.

When we say “program based”, what we mean is that we have created our own unique periodization model and class formats to fit that model, where volume, intensity, and movement patterns are manipulated daily, weekly, and monthly to produce the intended yearly results. Without intention of programming, and a certain amount of variability in movement patterns, volume, and intensity, stagnation, plateau, and injury will occur. 

Always training with a high volume may lead to undue fatigue and overtraining. In addition, lack of variation can lead to weaknesses and muscular imbalances that result in chronic pain or injury.   Research clearly shows that periodized plans that use tapering and/or deloading phases elicit greater strength and performance than simply pounding out the same high volume reps indefinitely.

Deloading is a period of time where you still train but you are allowing your body to recover from the stimulus it’s endured for the past 4 few weeks of BLD Phase I.⁠

 Purpose and intention are of utmost importance when it comes to execution. Throughout the deload period (1 week), the type of stimulus remains, but at a more manageable/restorative load. This allows space for muscular and strength adaptations (functional hypertrophy) to take place following significant progression in load during BLD Phase I.

As always, focusing on your nutrition, hydration, and sleep will maximize recovery. Download our FREE grocery list with go to brands below.

HOW TO BUILD MUSCLE AND STRENGTH SIMULTANEOUSLY

BLD (Build) started this week in the Den. It is our newest 12 week progressive program and is intentionally placed towards the end of Winter, leading into the start of spring, with the intention of prepping for the summer months that are soon to follow. This program places an emphasis on functional hypertrophy, specifically building muscle and gaining strength with an emphasis on the posterior chain (the back side of the body).

Gone are the days of being able to lean on Time Under Tension as the “secret sauce” to a training modality. The consumer has evolved and so should mainstream strength training. Although TUT (Time Under Tension) is an important factor in building muscle and strength, there are other critical aspects that must be addressed in order to maximize results. Exercise selection, Sets, Reps, Rest Periods, Intensity, and Micro / Meso / Macro cycles, to name a few. 

At Sweat Den, functional hypertrophy is the anchor to our method. Functional hypertrophy is the principle of growing your muscles in a way that will improve physical performance. Through extremely intentional programming and hours upon hours of 1v1 training, we pride ourselves in understanding how to produce adaptations to specific muscle fiber types and maximizing which energy system(s) are being manipulated at any given time. In addition to improving body composition and supporting healthy metabolism, functional hypertrophy can help you get rid of chronic pain and prevent injury. It all has to do with which muscle fibers you grow with your training. To be clear, we program every workout of the year based on micro, and macro program goals. There are no random workouts. Every set, rep, rest period, and intensity percentage, has been thoughtfully programmed to maximize the results for our members.

We purposefully created 4 training modalities to address the primary mechanisms to growing muscle (Mechanical Tension, Metabolic Stress, and Muscular Damage). Each modality (TEMPO, SCULPT, SWEAT, PERFORM) is equally important in producing maximum results in functional hypertrophy. Utilizing our method you can in fact train for both strength and muscle growth at the same time. That is one of the definitions of functional hypertrophy.

When you are ready to commit, head over to our booking page and sign up for a free class, new client special, or commit to a founding membership and save 20%.

See you in the Den. – The Sweat Den Team

Samurai and “the way of the warrior” 

Taking action. Taking extreme accountability. 24/7. 365. Without wavering. 

HOW TO START TAKING ACTION

As we reach the halfway point of GRIT we are faced with the opportunity to reflect on how we’ve done thus far, and decide how we want to finish (or start) this next stage of our wellness journey. Halfway can either feel daunting and discouraging, or rewarding and empowering. Week 3 of GRIT presents a balance between the growth we have experienced in the past 2 weeks, and the things that still continue to hold us back from becoming the best versions of ourselves. 

The beauty of self reflection is opportunity for growth. The challenge of self reflection is honesty. Only you know the truth – where you’re (really) at, what’s holding you back, where you’d like to be, and how disciplined you’ve been.

We’ve all thought to ourselves, ‘Wow, that person is so motivated; how do they keep it up?’ Well, the reality is that most of those who seem to have an abundance of ‘motivation’ simply don’t. What drives consistency more than anything, is discipline. Discipline to wake up early, to do the workout, to make the meal, to say no… when they’re motivated, and when they’re not. Those who are disciplined, are gritty, and purposeful. 

Remind yourself of your “why”. Or, if you’ve yet to define your why, define it. Dig deep for a reason that’s meaningful to YOU. Why do you want to be stronger, smarter, happier, more successful, etc.? Journal on it. Meditate on it. Journal again, meditate again. Refine your “why”, so that it speaks to you on a personal level, and motivates you to move forward. 

Remember that growth doesn’t happen overnight, just as failure doesn’t happen overnight. Identify the habits in your life keeping you from reaching your full potential. A slow drip of bad habits or thought patterns have the potential to shape your self-perception, impact your confidence, and lower your overall sense of worth. Address and redirect negative behaviors and beliefs so that you can visualize growth. Be proactive about the future you envision for yourself. Stack up wins to make this happen.

Stay present. Pay attention. Every second matters, and can either be spent pushing you forward, or dragging you backwards. Seconds turn into minutes. Minutes to hours, hours to days.. Days to weeks, months.. Years. How are you spending your time?

Everything you need is within you. This belief is deeply rooted in Sweat Den. You have, and you are, everything you need to be to succeed. The answer to a better you is not sold on a shelf or in a program. If you dig deep, you will experience a discipline within you that is unwavering.

On the days you don’t want to, do it anyway. There will always be an easy road that leads to instant gratification – Snoozing your alarm, skipping a meal, missing a workout. Don’t give in. You won’t always be motivated, choose discipline. Going through the motions will pull you through, and before you know it the workout you wanted to skip becomes your best workout of the week. Fake it ‘till you make it.

As you head into week 3 of Grit, approach it with intention. Lean on your community. Sweat hard, breathe deep, remain disciplined, and take action.

If you haven’t already, download our free recipe guide to start taking action today.

GRIT / 28 Day RESET

Why We Created GRIT:

New goals don’t deliver new results. New and improved behaviors/habits create an elevated lifestyle, and your lifestyle practices dictate your ability to grow. Self improvement and creating new sustainable habits and behaviors takes introspection and clarity, which require time and attention to develop, both of which are extremely limited resources at the beginning of the year.

GRIT is a 28 day holistic health program created to provide our community with an environment that supports self discovery and positive change. At the heart of GRIT, this program is centered around finding internal growth, clarity, confidence, whatever it is you need to becoming the greatest version of yourself. Focusing on our four pillars of health. Strength Training, Nutrition, Mindfulness, and Lifestyle. 

Our Four Pillars of Health:

Strength Training- A 4 week strength training program focused on strength and building muscle.

Nutrition- A Protein-focused nutrition guide supported by a whole foods diet including 50+ follow along recipes, weekly grocery list, and daily protein-specific guidance.

Mindfulness- Science based breathwork and meditation classes designed to balance the nervous system, reduce stress, and align the body + mind.

Lifestyle- Daily protocols and education designed to elevate daily habits and create real sustainable change.

How to Approach the Reset:

Week 1 /  AWARENESS:  Slow down and reflect on which aspects of yourself no longer serve you. Become aware of the internal and external environmental ques that trigger habits and behaviors you no longer want to embody. Set your intentions to the person you wish to become.

Week 2 / ALIGNMENT: Stay aware of the ques that are either holding you back or supporting your growth. Continue to align with your intentions set in week one and start taking action to become the greatest version of yourself. 

Week 3 / ACTION- Tap into the energy created and stay fully present and committed to your goals. Take action to continue changing your behaviors, and take notice of the positive change, both in your body and mind.

Week 4 / ACCOUNTABILITY- Embrace the challenge of staying consistent and become fully accountable to reaching your goals. Push through the inevitable resistance to change and apply GRIT to continue the journey of becoming the greatest version of yourself. 

FAQ:

How do I participate in GRIT? 

We are offering a 31 day free trial to our on demand platform for anyone that wants to participate in GRIT. Our 31 day free trial is available starting on Friday January 19th, 2024. 

Is GRIT In Person or On Demand?

Both! All of the content (strength training program, nutrition support, mindfulness practice, lifestyle protocols) will be available In Person and On Demand.

When does GRIT start?

January 22nd and runs through Sunday February 18th. 

Can I participate as a beginner in fitness?

Of course! GRIT was created for everyone and anyone that wants to become the greatest version of themselves. 

When is the deadline to sign up? 

Our 31 day free trial is available starting on Friday January 19th, 2024 and closes on January 28th, 2024. 

5 TIPS TO HELP YOU PROGRESS IN YOUR STRENGTH TRAINING JOURNEY

Everybody should implement strength training into their wellness routine. To be clear, when I reference strength training, I am speaking to lifting weights, utilizing a progressive approach, and foundational movement patterns. There is no other exercise modality that provides as many physical and mental health benefits as weight lifting. Here are 5 things I have learned over the past 2 decades that I hope help you in your strength training journey. 

#1 Lifting weights is the most superior way to improve body composition

-When you lift weights, you preserve and build muscle mass, which improves your metabolic rate. More muscle equals more calories burned at rest. 

#2 Lifting weights and eating a clean diet is the anchor to seeing real physical and mental improvements. It doesn’t have to be complicated. 

-There are so many protocols, diets, niche workouts in the market today. Weight training and a balanced diet, including all macro/micro nutrients into your diet, and leading with Whole Foods is the recipe for success. 

#3 At some point, you will have to step out of your comfort zone and pick up heavier weights. 

-The human body is extremely adaptable, and to see real results you will have to push outside of your comfort zone, lift heavier, and apply more intensity, if you want to see real results. It takes hard work and consistency. It shouldn’t be too hard or too easy but it should always be challenging. 

#4 The most impactful strength training exercises are simplistic and foundational in nature.

-Hinge, squat, push, pull, lunge, rotate. On repeat. Applying different variables to each movement pattern. Forever and ever. 

#5 Sleep quality and quantity are just as important as your strength training routine and diet. 

-Sleep is the holy grail to building muscle, supporting healthy hormone production, reducing stress, and should be a non negotiable if you are serious about seeing real results.