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

Ever Forward Radio with Chase Chewning

Chase Chewning

Health & Fitness, Education, Self-improvement

5.0 • 947 Ratings

🗓️ 15 February 2021

⏱️ 53 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 book Fit For Success https://amzn.to/2MYFMcI
The Slight Edge https://amzn.to/2Nm9Rm9
The One Thing https://amzn.to/2Na5ElH

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to today's episode of the Ever Forward Radio Podcast. I'm Nick Shaw with R.P. Strength.
0:07.0	Today's biggest takeaway is going to be the idea of building success, yet incremental progress.
0:14.2	Supplements don't build great physiques.
0:16.6	Proper training and nutrition does and that will never change.
0:21.0	Supplementation will never overshadow exercise and diet. But look that being said there are
0:26.8	actually safe natural substances that have been scientifically proven to boost
0:31.9	strength, muscle endurance, and growth, fat loss, general
0:36.2	health and well-being and so much more.
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0:44.0	Specifically, Legion has a simple standard that they live by.
0:48.0	Every ingredient they use must be backed by published scientific research that demonstrates clear benefits.
0:55.4	So if you were ready to supplement your diet and training with a supplement line using
0:58.9	ingredients that they can only include clinically effective doses, which are the exact amount shown to be safe
1:05.4	and effective in scientific studies.
1:07.7	I would encourage you to check out Legion.
1:10.1	In fact, as your first purchase, you can save 20%.
1:13.6	All you need to do is head to buy Legion.com slash Everford.
1:17.1	That's B-U-Y-I-O-N dot com slash Everford
1:22.1	to save 20% off of your first purchase and for repeat customers
1:26.0	you can in fact get double the reward points. That's buy legion.com slash ever
1:31.5	forward to save 20% Legion. for inspiring content from people who are putting a purpose to their passion and truly living a life ever forward.
1:47.0	Conversations and messages that will take your fitness, nutrition, and mindset to the next level. I am your host,
	...

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