Midweek Progression: Balancing Training Intensity and Adaptation

“Advanced Abilities build on Basic Abilities. Short-changing the latter always catches up with you – No foundation, no peak performance.”

Wednesdays have become my powerhouse day in the gym. It’s not just another session; it’s when I tackle two critical aspects of my training. First, addressing muscle groups often overlooked in the rush of daily life. Second, progression—this day reliably sees me at my strongest and most focused. It’s also one of the two days I dedicate to dynamic core exercises, ensuring intensity despite their limited frequency.

Weekly Training Framework and Adaptation

This week marks the peak of my current microcycle, the heaviest in this macrocycle. While weights won’t climb further in the subsequent cycle, this week is about testing limits—yet maintaining control.

I rely on Total Stress Score (TSS) to quantify the balance between effort and recovery. This week’s 360 TSS may not seem monumental, but hitting these numbers solely through aerobic base training is a strategic choice. It not only suits my recovering foot but also aligns with the long-term plan to build endurance. Running has settled into Zone 2, balancing workload without interfering with strength development.

Balancing Fatigue and Recovery

As the week progresses, HRV trends indicate accumulating fatigue. This isn’t alarming—just a reminder of the importance of next week’s recovery period. Over the years, I’ve learned the hard way that overreaching can derail the best-laid plans. My approach is clear: data guides my decisions, but life often throws unexpected variables into the mix.

Insights and Marginal Gains

A recurring theme in my journey has been refining the details—marginal gains that collectively drive growth. One such tweak: increasing protein intake slightly beyond recommended levels (e.g., 30g servings become 35g) to counter age-related absorption decline. The same principle applies to creatine; instead of leveling the scoop, I let it heap.

Educational Growth and Vision

My ISSA CPT certification journey is a rollercoaster of discovery. The structured depth of this program—live bootcamps, comprehensive videos, and a thousand-page manual—has been a revelation. The language barrier poses challenges, but it’s a worthwhile effort. It reinforces my mission for TrueGrit.Fit: delivering informed, actionable insights to an audience eager to evolve.

The Road Ahead

Renewed vigor often stems from alignment—physical training, intellectual growth, and the pursuit of excellence in both. With competition dates emerging for next year, the roadmap is taking shape. January and February will focus on foundational work, with competitions beginning in March to test the progress.

Pro Tip of the Day

When measuring your protein powder or creatine, add an extra 5-6 grams. As absorption declines with age, this minor adjustment ensures you meet your intake goals effectively.

Reflection

This week embodies the essence of intentional training: balancing ambition with sustainability. From monitoring HRV to fine-tuning nutrition, it’s about small, consistent steps that lead to big results. As the foundation solidifies, the peak performance follows—a timeless principle worth living by.