Adaptation doesn’t take place during a training session, it is during the recovery. Knowing this, is makes sense to plan your workout routine with hard days (higher intensity) and follow those up with easier days (lighter intensity). It seems like some people feel they need to go at it hard every time they train. This can lead to over-training and decreases in performance in the weigh room or on the field/court. Here is an example I use with college athletes during a typical week of training:
Day 1
Medium Intensity
Day 2
High Intensity
Day 3
Low Intensity
Day 4
Medium Intensity
Train Hard – Train Smart
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