bouncing back: managing load and volume

My biggest training regrets have always been linked to resting too long before training again. The issue was almost never my body wasn't ready. Conversely, I jumped back in trying to do the same volume as pre injury (note: even if weights used were light). Im finding more and more that thresholds for getting hurt are more attuned to volume and less to load. Yes, if you lift too heavy too soon shit is gonna break. But the more likely scenario is your body will shut that shit down. The nervous system will say nuh uh buddy. Not today Satan. Volume on the other hand, gives you all the rope you need to hang yourself and then some. Because anyone can do a lot of light reps. Dont get frustrated when you get reinjured with baby weights. Well, you tried to do 100 reps of baby weights.

Here is what is working for me.

- Load is light or very light. Always. For kettlebells im using my first warmup weight of 16kg.

- Rest periods are longer, even between sides. 1-2min instead of as soon as im damn well ready.

- Volume is very low. You can go by 10 reps total, OR the moment the impacted body part throws a warning sign. Just. Stop.

The hardest part of doing this is mental. You will 100% have tons of gas left. Just. Stop. This training session is not for making progress. It is a deposit. If each training session you can do slightly more then you are doing it right.

After the short main work, feel free to have some dessert.

- Mobility. Always. Work on the areas that are tight.

- Arms. Everyone loves arms yo. No reason why you cant train them as a secondary function, and they rarely will be the injured sticking point.