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>> DAVE: What's up, guys? It's Dave, and today we're gonna talk about Recovery Week specific to P90X.
But, really Recovery Week is not a concept that is, you know, isolated to P90X.
I've done a lot of triathlon schedules or running schedules…
those sorts of things. All of them have a Recovery Week in it. And, why?
Because it is important. So this is really a customer question.
I have a group of people who are doing P90X right now.
Some of them have done the program before…not all of them, but some of them have done the program before.
And, they're just finishing their Phase 1 Recovery Week,
shifting into Phase 2. And, some of them sort of commented,
"You know, every time I finish a Recovery Week, I feel weaker,
you know? And, I feel like this Recovery Week hurts me rather than helps me.”
So, I wanna talk really quickly about what that might be all about.
So, first of all, why would you do Recovery Week?
Recovery Week is, sort of, what it sounds like.
It's recovery, right? I mean, as you go through and do a program like P90X,
you're causing all these little micro tears in your muscles and in your body, right?
There's only so long you can do that and still get results.
Now, some people can do it for a longer period of time. Some people can do it for more than three weeks,
and they don't need a full week to recover.
P90X is a generalized program, so it's not, you know…it's not built for you specifically.
It's built to take advantage of what most people can handle.
What most people can handle is about three weeks and then they need a Recovery Week.
Okay? And, especially if they're new to fitness. Some of these guys who've done P90X before,
you know, they're like, “Look, three weeks…I can go longer than three weeks.”
And, if that’s…I would recommend it more like a P90X2 schedule for those guys,
where you're staying in these little micro cycles for, you know, three to six weeks.
Because they…their bodies can really, really handle it.
But, not everybody is that way. And, I think it's important to just sort of acknowledge
that's why the program's designed the way it is. So that's what…
that's what Recovery Week is designed to do. It's designed to help your body just absorb what's going on.
You know, you can kinda do Week 1. You're trying to figure out what's going on with this week.
Then, Week 2, you kinda got it down. And, Week 3 is like the mastery week.
Then, you do a Recovery Week. Okay? So, the comment about, you know, “I feel weaker after Recovery week,"
I think sometimes that's because people think Recovery Week is gonna be "Rest Week."
And, when it turns out not to be a rest week, they take a rest week anyway.
Miss some of the workouts. You know, aren't as consistent.
You gotta do yoga twice. Sometimes people don't wanna do that.
That Core Synergistics workout is really tricky.
And, so I think maybe people aren't fully committed to the process during the Recovery Week.
And, that's okay, but that could explain why you maybe feel weaker coming out of a Recovery Week.
The bigger thing, and I think what's really goin' on, is that the workouts are now changed.
Okay? So, to, to give you, you know…for my people who are in this P90X group specifically,
you know, you went from doing push-pull workouts,
like chest and back and, and shoulder and arms
to all push…chest, shoulders and triceps…all pull.
Right? Those are pulling maneuvers…back and bicep, right?
That's a small change, but those workouts are also, I think, more difficult.
I think chest, shoulders and triceps, back, and biceps…
probably two of the toughest workouts that are in the whole setup.
You're doing much more advanced maneuvers. You know, one arm push ups in chest, shoulders, and triceps.
The corn cob pull ups in back and biceps…those things are really, really hard.
So, it shouldn't surprise you that when you shift from those Phase 1 workouts
into the Phase 2 workouts, you don't feel as strong.
I would be really surprised if when you go now…
finishing Phase 2 and moving to Phase 3, and you go back to chest and back on the first day...
you should feel…you should feel stronger. And, if you don’t, then...
then maybe there's something going on with nutrition that we need to really look at...
and calories and that sort of stuff. But, I think that's really what's going on with people
is they, they don't feel as strong, because the workouts have changed.
And, so you don't have the same level of mastery.
You know, when you do that same chest, shoulders, and triceps workout the second time in Week 2 of Phase 2,
you're gonna be a little bit better at it, and then by the time you do it the third time,
you know, something like the Plyo push ups…
which are crazy hard, aren't that hard and I'll kinda give you an example of this
for me. You know, for the last sort of eight months or so, I've been doing a lot more strength training than normal.
You know, I was a triathlete and cyclist, and that's never been a big upper body…
strength has never been a priority. It's been cardio
and I've been doing more stuff like Insanity.
Over the last couple of years, I've gotten really into stand-up paddle
and, in particular, surfing on my stand up paddle board.
And, upper body strength can save your life, so it's kind of a priority for me.
So I've spent a lot more time focusing on lifting weights,
and I've been doing it with Body Beast primarily.
So the Body Beast workouts...just to give you a comparison, right?
Like a chest, shoulders, and triceps workout, for example...
its…you know, you do a push up and then you do a shoulder move,
and then you do a tricep move. Right? And then you do a push up, a shoulder move, a tricep move.
I mean, you just kinda do that rotation. Body Beast…those workouts are very different.
You know, like with a chest workout, I'm gonna go pick up something pretty light and do 15 reps.
Put that down. Pick up something a little bit heavier. Do 12. Put that down.
Pick up something a little bit heavier. Do eight. Then, without taking a break,
put that…the eights down. Go back to the ones I did 12s with and do eight more.
It's called a drop set. That's a kind of a good example of what Body Beast is like.
So, on Monday…on Tuesday, rather,
I thought...well, all my people in this P90X group, they're all in Phase 2.
And, they were all telling me how hard chest, shoulders, and triceps was for them on Monday.
I'm gonna do that workout instead of the Body Beast chest and triceps workout.
I figured, it's close enough, and something a little bit different wouldn't
be, you know, the worst thing in the world. So, I proceeded to do chest, shoulders, and triceps,
and I'll tell you what. It is hard. Super hard, right?
I'm like, oh, I forgot about these one-arm push ups and these Plyo push ups.
And, some of the really, really hard maneuvers…moves in that. And, that was two days ago.
This morning here…two days after doing that workout, I can still feel it.
Okay? So that tells me that it's not that I'm weak,
or it's not that I haven't been consistent with my workouts.
It's not any of that stuff. The issue is the workouts are really hard.
And, when you're asked to push your body to do something that you haven't done for awhile...
maybe a long time, it's gonna struggle to do it.
And, so you shouldn't be surprised. You know, I also think there's some pacing issues with the workouts.
There's a little bit different pacing and so the workouts are just different.
You know, so I think that's more likely what's going on.
Again, as you finish Phase 2 and move to Phase 3,
I would expect you're gonna feel stronger.
Phase 3…you're shifting every week back and forth between those workouts.
So, you know, that's a real challenge, too. But, I don't think people conceptualize as much as they do
that first Recovery Week. So, if you're struggling coming out of Recovery Week, that might be why.
Hopefully, this has helped you. If you need anything else, or have any other questions, don't hesitate to contact me.
Info@thefitclubnetwork. Hang on at the end of this video and you can have all my contact information.
I’m happy to help if I can. Alright guys…until next time. I'll talk to you later.