EFR 440: Effective Deload and Recovery Techniques and How to Properly Periodize Your Training with Nick Shaw

Nick Shaw is the Founder and CEO of Renaissance Periodization, former competitive powerlifter and bodybuilder, and coach to world-class athletes such as CrossFit Games Champions, Olympians, UFC fighters, and Navy SEALs. Nick, along with his wife Lori, co-host the RP Strength Podcast.

To many an athlete, or even just the avid gym-goer, the lockdowns presented a ton of challenges to staying in shape. However, both Chase and Nick view these “limitations” from a different perspective. They discuss how having no choice but to be creative with their workouts has forced their bodies to deload. “We always think that more is better,” says Nick, referring to his fellow athletes. “It’s short-term thinking.”

A deload allows the body to “catch up” after a build-up of fatigue throughout an intense period of training. Coupled with periodization—well-rounded, systematized training to maximize productivity—more experienced athletes with specific fitness goals will be able to avoid burnout, let their body rest and recover, and maintain their motivation to hit the gym.

"Eat enough, sleep enough. Do those two things and your recovery is probably going to be pretty good."

Listen in as Chase and Nick go on to discuss best practices for growing as an athlete, with particular emphasis on the often-underestimated factors of nutrition, rest, and, most especially, doing the small monotonous things every day. In Nick’s own words: “Little, gradual improvements over time is the success secret of consistently successful people.”

Follow Nick @nick.shaw.rp

Follow Chase @chase_chewning

Key Highlights

• Nick talks about how he adapted his workouts to the limitations (i.e. lack of access to a gym) imposed by the pandemic.

• Most people aren’t aware of the physiological benefits of a deload - Nick explains why

  more isn’t necessarily better

• Nick defines periodization and explains its importance in a proper training protocol.

• A training program should obviously be tailored to your particular goals and level of fitness and be ever-evolving as you progress. Nick shares the elements of an effective routine and how to break through plateaus.

• Recovery is underrated. Learn the two things you need to do to ensure your body is repairing adequately after every workout.

Episode resources:

• Save 20% off your first purchase at Legion Athletics or use checkout code EVERFORWARD for double loyalty points

• Renaissance Periodization

• Get Nick's new book Fit for Success

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