[{"data":1,"prerenderedAt":3289},["ShallowReactive",2],{"lexique-cat-en-recovery":3},[4,333,437,823,945,1329,1684,1762,1937,2262,2339,2848,3154],{"id":5,"title":6,"author":7,"body":8,"category":305,"description":306,"extension":307,"faq":308,"lang":318,"lead":319,"letter":320,"meta":321,"navigation":322,"path":323,"ref":14,"related":324,"resources":324,"seo":325,"sources":326,"stem":330,"updated":331,"__hash__":332},"lexique/lexique/en/active-recovery.md","Active recovery","Ekklo",{"type":9,"value":10,"toc":294},"minimark",[11,15,20,35,38,41,44,47,52,55,77,79,83,159,161,164,166,170,174,177,181,184,188,191,193,197,257,259,263,277,279,283],[12,13,6],"h1",{"id":14},"active-recovery",[16,17,19],"h4",{"id":18},"definition","Definition",[21,22,23,26,27,30,31,34],"p",{},[24,25,6],"strong",{}," consists of practicing ",[24,28,29],{},"low-intensity physical activity"," after a session or rest day, to ",[24,32,33],{},"accelerate muscle recovery"," and prepare for the next session.",[21,36,37],{},"Unlike passive recovery (complete rest), you stay in motion, but at very low intensity (40-50% of your max capacity).",[39,40],"blockquote",{},[21,42,43],{},"💡 Active recovery boosts blood circulation, helping to flush metabolic waste (lactate, H+ ions) faster.",[45,46],"hr",{},[48,49,51],"h3",{"id":50},"why-it-works","Why it works",[21,53,54],{},"3 main mechanisms:",[56,57,58,65,71],"ul",{},[59,60,61,64],"li",{},[24,62,63],{},"Increased blood flow",": oxygen and nutrients reach muscles faster",[59,66,67,70],{},[24,68,69],{},"Metabolite clearance",": lactate and other waste flushed out",[59,72,73,76],{},[24,74,75],{},"Mobility maintenance",": prevents muscle stiffness",[45,78],{},[48,80,82],{"id":81},"ideal-active-recovery-activities","Ideal active recovery activities",[84,85,86,102],"table",{},[87,88,89],"thead",{},[90,91,92,96,99],"tr",{},[93,94,95],"th",{},"Activity",[93,97,98],{},"Duration",[93,100,101],{},"Intensity",[103,104,105,117,128,138,149],"tbody",{},[90,106,107,111,114],{},[108,109,110],"td",{},"Walking",[108,112,113],{},"30-60 min",[108,115,116],{},"Very low",[90,118,119,122,125],{},[108,120,121],{},"Light cycling",[108,123,124],{},"20-40 min",[108,126,127],{},"Low",[90,129,130,133,136],{},[108,131,132],{},"Easy swimming",[108,134,135],{},"20-30 min",[108,137,127],{},[90,139,140,143,146],{},[108,141,142],{},"Yoga / Pilates",[108,144,145],{},"30-45 min",[108,147,148],{},"Moderate",[90,150,151,154,157],{},[108,152,153],{},"Joint mobility",[108,155,156],{},"15-20 min",[108,158,116],{},[39,160],{},[21,162,163],{},"⚠️ If you sweat heavily or get out of breath, it's no longer active recovery. Stay at 40-50% of max effort.",[45,165],{},[48,167,169],{"id":168},"when-to-use-it","When to use it?",[16,171,173],{"id":172},"same-day-session","Same-day session",[21,175,176],{},"10-15 min of light cardio at end of session (cool-down) to kickstart recovery.",[16,178,180],{"id":179},"off-days","Off days",[21,182,183],{},"30-60 min of gentle activity to boost circulation without taxing the nervous system.",[16,185,187],{"id":186},"during-a-deload","During a deload",[21,189,190],{},"Prioritize active recovery on non-lifting days to keep moving without overload.",[45,192],{},[48,194,196],{"id":195},"active-vs-passive-recovery","Active vs Passive Recovery",[84,198,199,212],{},[87,200,201],{},[90,202,203,206,209],{},[93,204,205],{},"Criterion",[93,207,208],{},"Active",[93,210,211],{},"Passive",[103,213,214,225,236,246],{},[90,215,216,219,222],{},[108,217,218],{},"Effort",[108,220,221],{},"Low (40-50%)",[108,223,224],{},"None",[90,226,227,230,233],{},[108,228,229],{},"Lactate clearance",[108,231,232],{},"Faster",[108,234,235],{},"Slower",[90,237,238,241,243],{},[108,239,240],{},"Nervous recovery",[108,242,148],{},[108,244,245],{},"Maximum",[90,247,248,251,254],{},[108,249,250],{},"Ideal after",[108,252,253],{},"Moderate session",[108,255,256],{},"Very intense session",[45,258],{},[48,260,262],{"id":261},"common-mistakes","Common mistakes",[56,264,265,268,271,274],{},[59,266,267],{},"❌ Doing \"a quick intense cardio\" thinking it's active recovery",[59,269,270],{},"❌ Combining active recovery with severe DOMS",[59,272,273],{},"❌ Using it as an excuse to never rest",[59,275,276],{},"❌ Going too long (90 min walk after a heavy leg day = too much)",[45,278],{},[48,280,282],{"id":281},"key-takeaways","Key takeaways",[21,284,285,286,289,290,293],{},"Active recovery is ",[24,287,288],{},"the secret weapon of athletes for faster recovery",". 30-45 min of gentle activity (walking, cycling, swimming) at low intensity. ",[24,291,292],{},"Not a substitute for full rest, but a valuable complement",". Use it between sessions to speed your return to 100%.",{"title":295,"searchDepth":296,"depth":296,"links":297},"",2,[298,300,301,302,303,304],{"id":50,"depth":299,"text":51},3,{"id":81,"depth":299,"text":82},{"id":168,"depth":299,"text":169},{"id":195,"depth":299,"text":196},{"id":261,"depth":299,"text":262},{"id":281,"depth":299,"text":282},"recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","md",[309,312,315],{"q":310,"a":311},"What is active recovery?","Light activity (walking, mobility, very easy cardio) to support recovery without adding major training stress.",{"q":313,"a":314},"Better than full rest?","Sometimes for feel and circulation. Sleep and volume management still win if fatigue is high.",{"q":316,"a":317},"Concrete example?","20–40 min zone-2 walking, 10 min mobility, or very easy cycling the day after a heavy session.","en","Active recovery uses light movement to recover without re-stressing the system. Useful between hard sessions — it is not a hard session in disguise.","A",{},true,"/lexique/en/active-recovery",null,{"title":6,"description":306},[327],{"label":328,"url":329},"Recovery strategies in sport (review literature)","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/active-recovery","2026-07-27","-Opl4Y9Z_V1oFccQ755DlizmxkKS3rL37ME37mbe5ZQ",{"id":334,"title":335,"author":7,"body":336,"category":305,"description":345,"extension":307,"faq":416,"lang":318,"lead":345,"letter":425,"meta":426,"navigation":322,"path":427,"ref":340,"related":428,"resources":324,"seo":431,"sources":432,"stem":435,"updated":331,"__hash__":436},"lexique/lexique/en/cool-down.md","Cool-down",{"type":9,"value":337,"toc":410},[338,341,343,346,348,351,353,357,368,372,388,390,401,405],[12,339,335],{"id":340},"cool-down",[16,342,19],{"id":18},[21,344,345],{},"A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.",[39,347],{},[21,349,350],{},"💡 Coaching-oriented definition: connect the idea to a programming decision (volume, intensity, nutrition or recovery).",[45,352],{},[48,354,356],{"id":355},"why-it-matters","Why it matters",[56,358,359,362,365],{},[59,360,361],{},"Shared coach ↔ client language",[59,363,364],{},"Helps prioritize plan levers",[59,366,367],{},"Avoids context-free internet protocols",[48,369,371],{"id":370},"how-to-apply","How to apply",[373,374,375,378,385],"ol",{},[59,376,377],{},"Explain it in one sentence",[59,379,380,381,384],{},"Track ",[24,382,383],{},"one"," variable for 2–4 weeks",[59,386,387],{},"Adjust if performance, adherence or recovery slip",[48,389,262],{"id":261},[56,391,392,395,398],{},[59,393,394],{},"❌ Stacking too many methods at once",[59,396,397],{},"❌ Ignoring sleep, protein and technique",[59,399,400],{},"❌ Copying protocols without scaling",[48,402,404],{"id":403},"takeaway","Takeaway",[21,406,407,409],{},[24,408,335],{}," only matters if it helps you decide what to do this week, at what dose, and how to measure it.",{"title":295,"searchDepth":296,"depth":296,"links":411},[412,413,414,415],{"id":355,"depth":299,"text":356},{"id":370,"depth":299,"text":371},{"id":261,"depth":299,"text":262},{"id":403,"depth":299,"text":404},[417,419,422],{"q":418,"a":345},"What is Cool-down?",{"q":420,"a":421},"Why should coaches know it?","Because it changes programming, nutrition or recovery decisions. Without shared language, client tracking gets fuzzy.",{"q":423,"a":424},"How to apply it simply?","Explain it in one sentence, link it to one measurable variable, track 2–4 weeks, then adjust. Useful definitions serve decisions.","C",{},"/lexique/en/cool-down",[429,14,430],"warm-up","stretching",{"title":335,"description":345},[433],{"label":434,"url":329},"Recovery literature overview","lexique/en/cool-down","beRWsyyQ9HPDuqFUqioOq8hNNm6TjbatvgExt2Olzt0",{"id":438,"title":439,"author":7,"body":440,"category":305,"description":799,"extension":307,"faq":800,"lang":318,"lead":799,"letter":810,"meta":811,"navigation":322,"path":812,"ref":444,"related":813,"resources":324,"seo":817,"sources":818,"stem":821,"updated":331,"__hash__":822},"lexique/lexique/en/doms-delayed-onset-muscle-soreness.md","DOMS (Delayed Onset Muscle Soreness)",{"type":9,"value":441,"toc":790},[442,445,447,457,460,474,476,480,487,490,510,512,519,521,525,579,581,585,588,593,596,607,609,616,618,622,625,663,666,668,672,675,715,718,749,751,755,758,775,777,779],[12,443,439],{"id":444},"doms-delayed-onset-muscle-soreness",[16,446,19],{"id":18},[21,448,449,452,453,456],{},[24,450,451],{},"DOMS"," (Delayed Onset Muscle Soreness) is the muscle pain that appears ",[24,454,455],{},"24 to 72 hours after"," an unusual or intense physical effort.",[21,458,459],{},"It particularly affects lifters after:",[56,461,462,465,468,471],{},[59,463,464],{},"A return after a long break",[59,466,467],{},"A new type of exercise",[59,469,470],{},"A session with a lot of eccentric work",[59,472,473],{},"A sudden increase in volume or intensity",[45,475],{},[48,477,479],{"id":478},"where-does-doms-come-from","Where does DOMS come from?",[21,481,482,483,486],{},"Contrary to popular belief, soreness is ",[24,484,485],{},"NOT caused by lactic acid",". That myth was debunked by science a long time ago.",[21,488,489],{},"The actual cause:",[56,491,492,498,504],{},[59,493,494,497],{},[24,495,496],{},"Micro-tears"," in muscle fibers (sarcolemma and extracellular matrix)",[59,499,500,503],{},[24,501,502],{},"Local inflammatory response"," following the damage",[59,505,506,509],{},[24,507,508],{},"Sensitization of nociceptors"," (pain receptors) within the muscle",[39,511],{},[21,513,514,515,518],{},"💡 DOMS is mainly triggered by the ",[24,516,517],{},"eccentric phase"," of the movement (the lowering, when the muscle lengthens under tension). That's why a deep squat session usually causes more soreness than a deadlift session.",[45,520],{},[48,522,524],{"id":523},"typical-doms-timeline","Typical DOMS timeline",[84,526,527,537],{},[87,528,529],{},[90,530,531,534],{},[93,532,533],{},"Delay",[93,535,536],{},"Sensation",[103,538,539,547,555,563,571],{},[90,540,541,544],{},[108,542,543],{},"0-12h",[108,545,546],{},"Mild stiffness, sometimes nothing",[90,548,549,552],{},[108,550,551],{},"12-24h",[108,553,554],{},"Pain progressively appears",[90,556,557,560],{},[108,558,559],{},"24-72h",[108,561,562],{},"Peak pain (usually day 2)",[90,564,565,568],{},[108,566,567],{},"72h-7d",[108,569,570],{},"Gradual decrease",[90,572,573,576],{},[108,574,575],{},"+7d",[108,577,578],{},"Complete disappearance",[45,580],{},[48,582,584],{"id":583},"doms-good-session","DOMS = good session?",[21,586,587],{},"This is one myth to bury for good.",[21,589,590],{},[24,591,592],{},"NO, DOMS is NOT a reliable indicator of a good session or muscle growth.",[21,594,595],{},"Science is clear on this:",[56,597,598,601,604],{},[59,599,600],{},"You can make huge progress without ever getting sore",[59,602,603],{},"You can have severe DOMS without any muscle gain (e.g. excessive volume, poorly designed session)",[59,605,606],{},"Advanced lifters rarely get DOMS because their bodies have adapted",[39,608],{},[21,610,611,612,615],{},"⚠️ The real progression markers: ",[24,613,614],{},"weight lifted, reps completed, long-term progressive overload",". Not the intensity of soreness.",[45,617],{},[48,619,621],{"id":620},"can-you-train-with-doms","Can you train with DOMS?",[21,623,624],{},"It depends on the intensity:",[84,626,627,637],{},[87,628,629],{},[90,630,631,634],{},[93,632,633],{},"DOMS level",[93,635,636],{},"Recommendation",[103,638,639,647,655],{},[90,640,641,644],{},[108,642,643],{},"Mild (slight discomfort)",[108,645,646],{},"✅ No problem to train normally",[90,648,649,652],{},[108,650,651],{},"Moderate (pain when moving)",[108,653,654],{},"⚠️ Reduce load or switch to a different muscle group",[90,656,657,660],{},[108,658,659],{},"Severe (technique impacted)",[108,661,662],{},"❌ Rest or active recovery only",[21,664,665],{},"Golden rule: if DOMS disrupts your technique, it is too early to retrain that muscle.",[45,667],{},[48,669,671],{"id":670},"how-to-reduce-doms","How to reduce DOMS",[21,673,674],{},"Methods that actually work:",[56,676,677,684,690,697,703,709],{},[59,678,679,680,683],{},"✅ ",[24,681,682],{},"Progressive warm-up"," before the session",[59,685,679,686,689],{},[24,687,688],{},"Smooth progression"," of volume and intensity",[59,691,692,693,696],{},"✅ Light ",[24,694,695],{},"active recovery"," the day after (walking, easy cycling)",[59,698,679,699,702],{},[24,700,701],{},"Quality sleep"," and adequate protein intake",[59,704,705,706],{},"✅ Sufficient ",[24,707,708],{},"hydration",[59,710,679,711,714],{},[24,712,713],{},"Hot baths / sauna"," (limited but pleasant effect)",[21,716,717],{},"Methods with limited or no benefit (per recent studies):",[56,719,720,727,737,743],{},[59,721,722,723,726],{},"⚠️ ",[24,724,725],{},"Post-workout stretching",": virtually no effect on DOMS",[59,728,722,729,736],{},[24,730,731],{},[732,733,735],"a",{"href":734},"/ressources/lexique-fitness/foam-rolling","Foam rolling",": modest effect, more on perception than actual markers",[59,738,722,739,742],{},[24,740,741],{},"NSAIDs",": may even impair muscle adaptation",[59,744,722,745,748],{},[24,746,747],{},"Ice baths",": may reduce DOMS but also long-term gains",[45,750],{},[48,752,754],{"id":753},"when-to-worry","When to worry?",[21,756,757],{},"⚠️ See a doctor if:",[56,759,760,763,766,769,772],{},[59,761,762],{},"Extremely intense pain not subsiding after 5-7 days",[59,764,765],{},"Abnormal muscle swelling",[59,767,768],{},"Very dark urine (possible sign of rhabdomyolysis)",[59,770,771],{},"Persistent muscle weakness",[59,773,774],{},"Fever associated with the pain",[45,776],{},[48,778,282],{"id":281},[21,780,781,782,785,786,789],{},"DOMS is a ",[24,783,784],{},"normal and benign response"," to a new muscular stress. It is neither a goal to chase nor a reliable marker of progression. With experience and consistency, it will become rarer. ",[24,787,788],{},"Aim for progressive overload, not soreness",".",{"title":295,"searchDepth":296,"depth":296,"links":791},[792,793,794,795,796,797,798],{"id":478,"depth":299,"text":479},{"id":523,"depth":299,"text":524},{"id":583,"depth":299,"text":584},{"id":620,"depth":299,"text":621},{"id":670,"depth":299,"text":671},{"id":753,"depth":299,"text":754},{"id":281,"depth":299,"text":282},"DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.",[801,804,807],{"q":802,"a":803},"What is DOMS?","Delayed Onset Muscle Soreness peaks 24–72 hours after novel or high-eccentric work. It reflects muscle stress, not proof that a session was “good.”",{"q":805,"a":806},"Should you train with DOMS?","Yes if soreness is mild and technique stays clean. Cut volume or load if pain limits range. DOMS is not required for progress.",{"q":808,"a":809},"How do you reduce DOMS?","Gradual progression, sleep, enough protein, warm-ups, and light active recovery. Foam rolling can ease comfort; it does not replace progressive training.","D",{},"/lexique/en/doms-delayed-onset-muscle-soreness",[14,814,815,816],"eccentric-phase","sleep","foam-rolling",{"title":439,"description":799},[819],{"label":820,"url":329},"DOMS mechanisms and management (review literature)","lexique/en/doms-delayed-onset-muscle-soreness","AESX-ciN67KoaV64xCqjTgQc3Y2NDpUOII12A9vIuP0",{"id":824,"title":825,"author":7,"body":826,"category":305,"description":922,"extension":307,"faq":923,"lang":318,"lead":922,"letter":810,"meta":933,"navigation":322,"path":934,"ref":830,"related":935,"resources":324,"seo":938,"sources":939,"stem":943,"updated":331,"__hash__":944},"lexique/lexique/en/deload.md","Deload",{"type":9,"value":827,"toc":913},[828,831,833,843,846,850,853,860,864,867,870,874,878,882,886,890,894,896,900,902],[12,829,825],{"id":830},"deload",[16,832,19],{"id":18},[21,834,835,836,838,839,842],{},"A ",[24,837,830],{}," (or \"recovery week\") is a ",[24,840,841],{},"week where you intentionally reduce volume and/or intensity of training"," to allow the body to recover from accumulated fatigue. Far from being a setback, it's an investment that lets you come back stronger.",[21,844,845],{},"💡 The deload is non-negotiable for any serious lifter. Without deload: accumulated fatigue → plateau → injury → forced break.",[48,847,849],{"id":848},"why-deload","Why deload?",[21,851,852],{},"Training creates fatigue at multiple levels:",[21,854,855,856,859],{},"The deload allows ",[24,857,858],{},"supercompensation",": the body recovers fully and adapts to a higher level than the starting point.",[48,861,863],{"id":862},"how-often-to-deload","How often to deload?",[21,865,866],{},"ProfileRecommended frequencyBeginnerEvery 8-12 weeksIntermediateEvery 4-6 weeksAdvancedEvery 3-5 weeksPowerlifter / heavy trainingEvery 3-4 weeksBeginning of cut / cumulative fatigueEvery 3-4 weeks",[21,868,869],{},"⚠️ Listen to fatigue signals: bad sleep, persistent soreness, mood drop, drop in performance. They mean it's time to deload.",[48,871,873],{"id":872},"the-4-deload-methods","The 4 deload methods",[16,875,877],{"id":876},"_1-volume-reduction-most-common","1. Volume reduction (most common)",[16,879,881],{"id":880},"_2-intensity-reduction","2. Intensity reduction",[16,883,885],{"id":884},"_3-combined-reduction","3. Combined reduction",[16,887,889],{"id":888},"_4-total-break-only-if-injured-extreme-fatigue","4. Total break (only if injured / extreme fatigue)",[48,891,893],{"id":892},"what-to-do-during-the-deload","What to do during the deload",[48,895,262],{"id":261},[48,897,899],{"id":898},"signs-that-a-deload-is-necessary","Signs that a deload is necessary",[48,901,282],{"id":281},[21,903,904,905,908,909,912],{},"The deload is ",[24,906,907],{},"not a weakness, it's a strategy",". Plan one every 4-8 weeks, reduce volume by 40-50%, keep usual loads but stop further from failure. ",[24,910,911],{},"Better to deload one week than to be forced to take 2 months off due to injury",". Your future self will thank you.",{"title":295,"searchDepth":296,"depth":296,"links":914},[915,916,917,918,919,920,921],{"id":848,"depth":299,"text":849},{"id":862,"depth":299,"text":863},{"id":872,"depth":299,"text":873},{"id":892,"depth":299,"text":893},{"id":261,"depth":299,"text":262},{"id":898,"depth":299,"text":899},{"id":281,"depth":299,"text":282},"Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.",[924,927,930],{"q":925,"a":926},"What is a deload?","A planned period (often one week) with lower volume and/or intensity to drop fatigue while keeping movement patterns. Goal: come back fresher and stronger.",{"q":928,"a":929},"How often should you deload?","Commonly every 4–8 weeks depending on age, volume and life stress. Rising RPE, poor sleep or falling performance can justify an earlier deload.",{"q":931,"a":932},"How do you program a deload?","Cut volume ~40–60% and/or ease loads, keep technique practice, sleep and eat enough. It is not usually a full week off unless overreaching is severe.",{},"/lexique/en/deload",[936,14,815,937],"periodization","training-volume",{"title":825,"description":922},[940],{"label":941,"url":942},"Periodization and recovery management (NSCA / review literature)","https://www.nsca.com","lexique/en/deload","A2-sOu5rcdYNIYDD23b7v9EHw-3GVd_Cq0Ubj9J-guQ",{"id":946,"title":735,"author":7,"body":947,"category":305,"description":1308,"extension":307,"faq":1309,"lang":318,"lead":1319,"letter":1320,"meta":1321,"navigation":322,"path":1322,"ref":816,"related":324,"resources":324,"seo":1323,"sources":1324,"stem":1327,"updated":331,"__hash__":1328},"lexique/lexique/en/foam-rolling.md",{"type":9,"value":948,"toc":1298},[949,951,953,962,965,967,974,976,980,983,1013,1015,1018,1020,1022,1081,1083,1087,1091,1094,1098,1101,1105,1108,1112,1115,1119,1122,1126,1129,1131,1135,1167,1169,1173,1242,1244,1248,1262,1264,1266,1283,1285,1287],[12,950,735],{"id":816},[16,952,19],{"id":18},[21,954,955,957,958,961],{},[24,956,735],{}," is a ",[24,959,960],{},"self-massage technique using a foam roller"," or other tools (balls, sticks) to apply pressure on muscles and fascia.",[21,963,964],{},"A widespread gym practice, considered a key tool for recovery and mobility.",[39,966],{},[21,968,969,970,973],{},"💡 Foam rolling primarily acts on ",[24,971,972],{},"myofascial release",": it loosens the fascia (connective tissue surrounding muscles) and stimulates local circulation.",[45,975],{},[48,977,979],{"id":978},"foam-rolling-benefits","Foam rolling benefits",[21,981,982],{},"Science has validated several effects:",[56,984,985,991,996,1001,1007],{},[59,986,679,987,990],{},[24,988,989],{},"Temporary range-of-motion increase"," (10-15 min after)",[59,992,679,993],{},[24,994,995],{},"Subjective DOMS reduction",[59,997,679,998],{},[24,999,1000],{},"Local blood circulation improvement",[59,1002,679,1003,1006],{},[24,1004,1005],{},"Neuromuscular preparation"," as warm-up",[59,1008,679,1009,1012],{},[24,1010,1011],{},"Muscle relaxation"," and lower baseline tone",[39,1014],{},[21,1016,1017],{},"⚠️ Effects typically last 10-30 minutes. Foam rolling has no permanent structural effect: it's a punctual tool, not a miracle solution.",[45,1019],{},[48,1021,169],{"id":168},[84,1023,1024,1036],{},[87,1025,1026],{},[90,1027,1028,1031,1034],{},[93,1029,1030],{},"Moment",[93,1032,1033],{},"Goal",[93,1035,98],{},[103,1037,1038,1049,1059,1070],{},[90,1039,1040,1043,1046],{},[108,1041,1042],{},"Before session",[108,1044,1045],{},"Prepare muscles, increase range",[108,1047,1048],{},"5-10 min",[90,1050,1051,1054,1057],{},[108,1052,1053],{},"After session",[108,1055,1056],{},"Recovery, relaxation",[108,1058,1048],{},[90,1060,1061,1064,1067],{},[108,1062,1063],{},"Off day",[108,1065,1066],{},"Active recovery, mobility",[108,1068,1069],{},"10-15 min",[90,1071,1072,1075,1078],{},[108,1073,1074],{},"Morning",[108,1076,1077],{},"Muscle wake-up, stiffness",[108,1079,1080],{},"5 min",[45,1082],{},[48,1084,1086],{"id":1085},"priority-zones","Priority zones",[16,1088,1090],{"id":1089},"_1-quadriceps","1. Quadriceps",[21,1092,1093],{},"Lying face-down, roll from knee to groin. 30-60s per leg.",[16,1095,1097],{"id":1096},"_2-hamstrings","2. Hamstrings",[21,1099,1100],{},"Seated, legs extended on roller. Roll from back of knee to glutes.",[16,1102,1104],{"id":1103},"_3-it-band","3. IT band",[21,1106,1107],{},"Lying on side, roll outer thigh. Sensitive but useful.",[16,1109,1111],{"id":1110},"_4-glutes","4. Glutes",[21,1113,1114],{},"Seated on roller, leg crossed on opposite knee. Excellent for releasing the piriformis.",[16,1116,1118],{"id":1117},"_5-lats-and-thoracic","5. Lats and thoracic",[21,1120,1121],{},"Lying on back, roller under shoulder blades. Excellent for posture.",[16,1123,1125],{"id":1124},"_6-calves","6. Calves",[21,1127,1128],{},"Seated, calves on roller. Roll from Achilles to knee.",[45,1130],{},[48,1132,1134],{"id":1133},"how-to-do-it-right","How to do it right",[56,1136,1137,1143,1149,1155,1161],{},[59,1138,679,1139,1142],{},[24,1140,1141],{},"Moderate pressure",": acceptable discomfort, no intense pain",[59,1144,679,1145,1148],{},[24,1146,1147],{},"Slow movements",": 1 cm per second, no faster",[59,1150,679,1151,1154],{},[24,1152,1153],{},"30-60 seconds per zone",": no more, or efficiency drops",[59,1156,679,1157,1160],{},[24,1158,1159],{},"Stop on tender points",": 20-30s of static pressure",[59,1162,679,1163,1166],{},[24,1164,1165],{},"Deep breathing",": helps release tension",[45,1168],{},[48,1170,1172],{"id":1171},"which-tool-to-choose","Which tool to choose?",[84,1174,1175,1188],{},[87,1176,1177],{},[90,1178,1179,1182,1185],{},[93,1180,1181],{},"Tool",[93,1183,1184],{},"Use",[93,1186,1187],{},"Level",[103,1189,1190,1201,1212,1222,1232],{},[90,1191,1192,1195,1198],{},[108,1193,1194],{},"Smooth roller",[108,1196,1197],{},"Versatile, beginner",[108,1199,1200],{},"All",[90,1202,1203,1206,1209],{},[108,1204,1205],{},"Textured roller",[108,1207,1208],{},"Intense pressure, targeted",[108,1210,1211],{},"Intermediate+",[90,1213,1214,1217,1220],{},[108,1215,1216],{},"Tennis/lacrosse ball",[108,1218,1219],{},"Small zones (glutes, foot sole)",[108,1221,1200],{},[90,1223,1224,1227,1230],{},[108,1225,1226],{},"Stick",[108,1228,1229],{},"Calves, thighs (travel)",[108,1231,1200],{},[90,1233,1234,1237,1240],{},[108,1235,1236],{},"Massage gun",[108,1238,1239],{},"Targeted vibration, fast",[108,1241,1200],{},[45,1243],{},[48,1245,1247],{"id":1246},"myths-to-know","Myths to know",[56,1249,1250,1253,1256,1259],{},[59,1251,1252],{},"❌ \"Foam rolling breaks adhesions\": false, fascia is too resistant",[59,1254,1255],{},"❌ \"More pain = more effective\": false, the opposite even",[59,1257,1258],{},"❌ \"It replaces stretching\": no, they're complementary tools",[59,1260,1261],{},"❌ \"It heals injuries\": no, avoid on injured zones",[45,1263],{},[48,1265,262],{"id":261},[56,1267,1268,1271,1274,1277,1280],{},[59,1269,1270],{},"❌ Rolling too fast (little effect)",[59,1272,1273],{},"❌ Forcing on very painful zones (can worsen)",[59,1275,1276],{},"❌ Rolling directly on joints",[59,1278,1279],{},"❌ Ignoring the antagonist muscles of the painful one",[59,1281,1282],{},"❌ Spending 30 min rolling everywhere (10-15 min targeted is enough)",[45,1284],{},[48,1286,282],{"id":281},[21,1288,1289,1290,1293,1294,1297],{},"Foam rolling is ",[24,1291,1292],{},"an excellent preparation and recovery tool",", when used correctly. 5-10 min targeted before or after session, moderate pressure, slow movements. ",[24,1295,1296],{},"Not a miracle tool, but a valuable complement to your routine",". Combine with stretching and mobility for optimal results.",{"title":295,"searchDepth":296,"depth":296,"links":1299},[1300,1301,1302,1303,1304,1305,1306,1307],{"id":978,"depth":299,"text":979},{"id":168,"depth":299,"text":169},{"id":1085,"depth":299,"text":1086},{"id":1133,"depth":299,"text":1134},{"id":1171,"depth":299,"text":1172},{"id":1246,"depth":299,"text":1247},{"id":261,"depth":299,"text":262},{"id":281,"depth":299,"text":282},"Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.",[1310,1313,1316],{"q":1311,"a":1312},"Does foam rolling build muscle?","No. It may improve short-term comfort and feel of mobility; it does not replace volume and progressive overload.",{"q":1314,"a":1315},"Before or after training?","Often before on limiting areas (30–90 s) for feel, or after for comfort. Avoid making it a pointless 40-minute session.",{"q":1317,"a":1318},"Is more pain better?","No. Mild discomfort is fine; sharp pain means stop and rethink.","Foam rolling is a self-massage technique for comfort and mobility feel. Useful as support — not a hypertrophy engine.","F",{},"/lexique/en/foam-rolling",{"title":735,"description":1308},[1325],{"label":1326,"url":329},"Self-myofascial release evidence overview","lexique/en/foam-rolling","YIskyzWKGm8g55bMFNDlBgZbBnMr8zYDjUnVUMdg34g",{"id":1330,"title":1331,"author":7,"body":1332,"category":305,"description":1664,"extension":307,"faq":1665,"lang":318,"lead":1674,"letter":1675,"meta":1676,"navigation":322,"path":1677,"ref":1336,"related":324,"resources":324,"seo":1678,"sources":1679,"stem":1682,"updated":331,"__hash__":1683},"lexique/lexique/en/mobility.md","Mobility",{"type":9,"value":1333,"toc":1655},[1334,1337,1339,1348,1368,1370,1373,1375,1379,1382,1414,1416,1420,1467,1469,1473,1477,1480,1484,1487,1491,1494,1498,1501,1505,1508,1510,1514,1517,1585,1587,1591,1594,1614,1616,1619,1621,1623,1640,1642,1644],[12,1335,1331],{"id":1336},"mobility",[16,1338,19],{"id":18},[21,1340,1341,1343,1344,1347],{},[24,1342,1331],{}," is the ",[24,1345,1346],{},"ability of a joint to actively move through its full range",", with control, stability, and strength. It combines 3 components:",[56,1349,1350,1356,1362],{},[59,1351,1352,1355],{},[24,1353,1354],{},"Flexibility",": muscle and connective tissue length",[59,1357,1358,1361],{},[24,1359,1360],{},"Motor control",": ability to move precisely",[59,1363,1364,1367],{},[24,1365,1366],{},"Joint stability",": hold at end range",[39,1369],{},[21,1371,1372],{},"💡 Mobility ≠ flexibility. You can be very flexible (passive) but have limited mobility if you lack control or strength at end range.",[45,1374],{},[48,1376,1378],{"id":1377},"why-mobility-is-crucial","Why mobility is crucial",[21,1380,1381],{},"5 major reasons:",[56,1383,1384,1390,1396,1402,1408],{},[59,1385,679,1386,1389],{},[24,1387,1388],{},"Technical performance",": clean execution of deep squat, deadlift, etc.",[59,1391,679,1392,1395],{},[24,1393,1394],{},"Injury prevention",": fewer compensations, less wear",[59,1397,679,1398,1401],{},[24,1399,1400],{},"Muscle recruitment",": more range = more muscle activated",[59,1403,679,1404,1407],{},[24,1405,1406],{},"Posture",": better daily carriage",[59,1409,679,1410,1413],{},[24,1411,1412],{},"Longevity",": lasting practice of strength training",[45,1415],{},[48,1417,1419],{"id":1418},"mobility-vs-flexibility-vs-suppleness","Mobility vs Flexibility vs Suppleness",[84,1421,1422,1434],{},[87,1423,1424],{},[90,1425,1426,1429,1431],{},[93,1427,1428],{},"Concept",[93,1430,19],{},[93,1432,1433],{},"Example",[103,1435,1436,1447,1457],{},[90,1437,1438,1441,1444],{},[108,1439,1440],{},"Suppleness",[108,1442,1443],{},"Passive muscle length",[108,1445,1446],{},"Touching toes in flexion",[90,1448,1449,1451,1454],{},[108,1450,1354],{},[108,1452,1453],{},"Passive joint range",[108,1455,1456],{},"Assisted splits",[90,1458,1459,1461,1464],{},[108,1460,1331],{},[108,1462,1463],{},"Active range + control + strength",[108,1465,1466],{},"Loaded deep squat",[45,1468],{},[48,1470,1472],{"id":1471},"key-joints-in-strength-training","Key joints in strength training",[16,1474,1476],{"id":1475},"_1-hips","1. Hips",[21,1478,1479],{},"Crucial for squat, deadlift, hip thrust. Often stiff from prolonged sitting.",[16,1481,1483],{"id":1482},"_2-ankles","2. Ankles",[21,1485,1486],{},"Limited dorsiflexion = no deep squat, knee issues, compromised technique.",[16,1488,1490],{"id":1489},"_3-shoulders","3. Shoulders",[21,1492,1493],{},"Mobility essential for overhead press, pull-ups, snatch and clean (Olympic lifting).",[16,1495,1497],{"id":1496},"_4-thoracic-spine","4. Thoracic spine",[21,1499,1500],{},"A stiff thoracic ruins posture, high-bar squat, bench press.",[16,1502,1504],{"id":1503},"_5-wrists","5. Wrists",[21,1506,1507],{},"Often neglected but essential for front squat, bench press, Olympic lifting.",[45,1509],{},[48,1511,1513],{"id":1512},"_10-minute-mobility-routine","10-minute mobility routine",[21,1515,1516],{},"To do daily or as warm-up:",[84,1518,1519,1528],{},[87,1520,1521],{},[90,1522,1523,1526],{},[93,1524,1525],{},"Exercise",[93,1527,98],{},[103,1529,1530,1538,1546,1554,1561,1569,1577],{},[90,1531,1532,1535],{},[108,1533,1534],{},"World's greatest stretch",[108,1536,1537],{},"3 reps per side",[90,1539,1540,1543],{},[108,1541,1542],{},"Cat-cow",[108,1544,1545],{},"10 reps",[90,1547,1548,1551],{},[108,1549,1550],{},"Thoracic rotation",[108,1552,1553],{},"10 per side",[90,1555,1556,1559],{},[108,1557,1558],{},"90/90 hip mobility",[108,1560,1553],{},[90,1562,1563,1566],{},[108,1564,1565],{},"Couch stretch",[108,1567,1568],{},"1 min per side",[90,1570,1571,1574],{},[108,1572,1573],{},"Wall ankle mobilization",[108,1575,1576],{},"15 reps per side",[90,1578,1579,1582],{},[108,1580,1581],{},"Dead hang",[108,1583,1584],{},"30s",[45,1586],{},[48,1588,1590],{"id":1589},"how-to-progress-in-mobility","How to progress in mobility",[21,1592,1593],{},"3 effective levers:",[56,1595,1596,1602,1608],{},[59,1597,679,1598,1601],{},[24,1599,1600],{},"Regular work",": 10-15 min daily > 1h weekly",[59,1603,679,1604,1607],{},[24,1605,1606],{},"Loaded end-range work",": deep squats, RDL, weighted dips",[59,1609,679,1610,1613],{},[24,1611,1612],{},"Specific methods",": FRC, Kinstretch, Yoga, Animal Flow",[39,1615],{},[21,1617,1618],{},"💡 Best mobility comes from working full range WITH load. Deep squat builds more hip mobility than 100 passive stretches.",[45,1620],{},[48,1622,262],{"id":261},[56,1624,1625,1628,1631,1634,1637],{},[59,1626,1627],{},"❌ Confusing flexibility and mobility",[59,1629,1630],{},"❌ Doing static stretches thinking it's mobility",[59,1632,1633],{},"❌ Skipping mobility work when in a hurry",[59,1635,1636],{},"❌ Not training stability at end range",[59,1638,1639],{},"❌ Ignoring a stiff joint hoping it'll resolve itself",[45,1641],{},[48,1643,282],{"id":281},[21,1645,1646,1647,1650,1651,1654],{},"Mobility is ",[24,1648,1649],{},"the invisible foundation of performance",". 10-15 min daily targeted at your key joints (hips, ankles, shoulders, thoracic). ",[24,1652,1653],{},"Work full range with load",". Without mobility, you plateau fast. With good mobility, you progress longer, further, injury-free.",{"title":295,"searchDepth":296,"depth":296,"links":1656},[1657,1658,1659,1660,1661,1662,1663],{"id":1377,"depth":299,"text":1378},{"id":1418,"depth":299,"text":1419},{"id":1471,"depth":299,"text":1472},{"id":1512,"depth":299,"text":1513},{"id":1589,"depth":299,"text":1590},{"id":261,"depth":299,"text":262},{"id":281,"depth":299,"text":282},"Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.",[1666,1669,1672],{"q":1667,"a":1668},"Mobility vs flexibility?","Mobility is active control through a range. Flexibility is more about passive range. Lifting needs useful mobility for the patterns you train.",{"q":1670,"a":1671},"Do clients need 30 minutes daily?","Not always. 5–15 minutes specific to the session patterns often beats random long routines, plus targeted work on limits.",{"q":1314,"a":1673},"Dynamic work before to prep the pattern; longer work can live outside or after depending on the goal.","Mobility is the ability to actively control a joint range of motion. In coaching we train it to squat, pull and press better — not for Instagram splits.","M",{},"/lexique/en/mobility",{"title":1331,"description":1664},[1680],{"label":1681,"url":329},"Mobility training and joint ROM evidence overview","lexique/en/mobility","7ULR-Uzj4VpH3RzeadRmJvvI7pdBdReyU2cMGj7Et4E",{"id":1685,"title":1686,"author":7,"body":1687,"category":305,"description":1696,"extension":307,"faq":1747,"lang":318,"lead":1696,"letter":1752,"meta":1753,"navigation":322,"path":1754,"ref":1691,"related":1755,"resources":324,"seo":1757,"sources":1758,"stem":1760,"updated":331,"__hash__":1761},"lexique/lexique/en/overreaching.md","Overreaching",{"type":9,"value":1688,"toc":1741},[1689,1692,1694,1697,1699,1701,1703,1705,1713,1715,1725,1727,1735,1737],[12,1690,1686],{"id":1691},"overreaching",[16,1693,19],{"id":18},[21,1695,1696],{},"Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.",[39,1698],{},[21,1700,350],{},[45,1702],{},[48,1704,356],{"id":355},[56,1706,1707,1709,1711],{},[59,1708,361],{},[59,1710,364],{},[59,1712,367],{},[48,1714,371],{"id":370},[373,1716,1717,1719,1723],{},[59,1718,377],{},[59,1720,380,1721,384],{},[24,1722,383],{},[59,1724,387],{},[48,1726,262],{"id":261},[56,1728,1729,1731,1733],{},[59,1730,394],{},[59,1732,397],{},[59,1734,400],{},[48,1736,404],{"id":403},[21,1738,1739,409],{},[24,1740,1686],{},{"title":295,"searchDepth":296,"depth":296,"links":1742},[1743,1744,1745,1746],{"id":355,"depth":299,"text":356},{"id":370,"depth":299,"text":371},{"id":261,"depth":299,"text":262},{"id":403,"depth":299,"text":404},[1748,1750,1751],{"q":1749,"a":1696},"What is Overreaching?",{"q":420,"a":421},{"q":423,"a":424},"O",{},"/lexique/en/overreaching",[1756,830,937,815],"overtraining",{"title":1686,"description":1696},[1759],{"label":434,"url":329},"lexique/en/overreaching","8HbWikNWs7urv4yXXMa4IaRjii1LdDxBdB7d-de6AF0",{"id":1763,"title":1764,"author":7,"body":1765,"category":305,"description":1917,"extension":307,"faq":1918,"lang":318,"lead":1773,"letter":1752,"meta":1927,"navigation":322,"path":1928,"ref":1756,"related":1929,"resources":324,"seo":1931,"sources":1932,"stem":1935,"updated":331,"__hash__":1936},"lexique/lexique/en/overtraining.md","Overtraining",{"type":9,"value":1766,"toc":1910},[1767,1769,1771,1774,1776,1779,1781,1785,1796,1800,1826,1830,1883,1885,1899,1901],[12,1768,1764],{"id":1756},[16,1770,19],{"id":18},[21,1772,1773],{},"Overtraining is a maladaptive response to chronic excess load: performance stays down for weeks despite rest. Most clients are overreached, not in clinical overtraining syndrome.",[39,1775],{},[21,1777,1778],{},"💡 Coaching-oriented definition: useful to explain the idea to a client and place it in a plan — not just vocabulary.",[45,1780],{},[48,1782,1784],{"id":1783},"why-it-matters-in-coaching","Why it matters in coaching",[56,1786,1787,1790,1793],{},[59,1788,1789],{},"Shared language between coach and client",[59,1791,1792],{},"Helps dose volume, intensity or nutrition toward a goal",[59,1794,1795],{},"Reduces “harder is better” confusion",[48,1797,1799],{"id":1798},"how-to-apply-it","How to apply it",[373,1801,1802,1808,1814,1820],{},[59,1803,1804,1807],{},[24,1805,1806],{},"Explain"," it in one plain sentence (see lead above)",[59,1809,1810,1813],{},[24,1811,1812],{},"Link"," it to a measurable lever (RPE, sets, calories, minutes, load)",[59,1815,1816,1819],{},[24,1817,1818],{},"Track"," one variable for 2–4 weeks before rewriting the plan",[59,1821,1822,1825],{},[24,1823,1824],{},"Adjust"," if recovery, adherence or technique slip",[48,1827,1829],{"id":1828},"practical-cues","Practical cues",[84,1831,1832,1845],{},[87,1833,1834],{},[90,1835,1836,1839,1842],{},[93,1837,1838],{},"Situation",[93,1840,1841],{},"Coach question",[93,1843,1844],{},"Typical action",[103,1846,1847,1858,1872],{},[90,1848,1849,1852,1855],{},[108,1850,1851],{},"Client stalled",[108,1853,1854],{},"Is stimulus enough and recoverable?",[108,1856,1857],{},"Change one variable (volume, intensity, rest)",[90,1859,1860,1863,1866],{},[108,1861,1862],{},"Client exhausted",[108,1864,1865],{},"Overreaching or just poor sleep?",[108,1867,1868,1871],{},[732,1869,825],{"href":1870},"/ressources/lexique-fitness/deload",", sleep, calories",[90,1873,1874,1877,1880],{},[108,1875,1876],{},"Client confused",[108,1878,1879],{},"Shared vocabulary?",[108,1881,1882],{},"Return to definition + concrete example",[48,1884,262],{"id":261},[56,1886,1887,1890,1893,1896],{},[59,1888,1889],{},"❌ Using the term without a programming decision",[59,1891,1892],{},"❌ Stacking too many intensification methods at once",[59,1894,1895],{},"❌ Ignoring recovery, protein and adherence",[59,1897,1898],{},"❌ Copying an internet protocol with no client context",[48,1900,404],{"id":403},[21,1902,1903,1905,1906,1909],{},[24,1904,1764],{}," only matters if it helps you ",[24,1907,1908],{},"decide better",": what to do this week, at what dose, and how to measure the outcome.",{"title":295,"searchDepth":296,"depth":296,"links":1911},[1912,1913,1914,1915,1916],{"id":1783,"depth":299,"text":1784},{"id":1798,"depth":299,"text":1799},{"id":1828,"depth":299,"text":1829},{"id":261,"depth":299,"text":262},{"id":403,"depth":299,"text":404},"Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.",[1919,1921,1924],{"q":1920,"a":1773},"What is Overtraining?",{"q":1922,"a":1923},"Why should coaches know Overtraining?","Because it drives real programming, nutrition or recovery decisions. Without shared language, clients misread cues and tracking gets fuzzy.",{"q":1925,"a":1926},"How do I use it without overcomplicating the plan?","Pick one measurable lever tied to the idea, explain it in one sentence, track it 2–4 weeks, then adjust. A useful definition serves decisions, not jargon.",{},"/lexique/en/overtraining",[830,815,937,1930],"plateau",{"title":1764,"description":1917},[1933],{"label":1934,"url":329},"Overtraining syndrome consensus / review literature","lexique/en/overtraining","ANHAZBKzsia4CO3enXW5FHyI1rCB_HXTssZ_4nGMX7g",{"id":1938,"title":1939,"author":7,"body":1940,"category":305,"description":2253,"extension":307,"faq":324,"lang":318,"lead":324,"letter":2254,"meta":2255,"navigation":322,"path":2256,"ref":1944,"related":324,"resources":324,"seo":2257,"sources":2258,"stem":2260,"updated":331,"__hash__":2261},"lexique/lexique/en/passive-recovery.md","Passive recovery",{"type":9,"value":1941,"toc":2244},[1942,1945,1947,1955,1958,1960,1963,1965,1969,1972,1998,2000,2004,2007,2060,2062,2066,2119,2121,2128,2130,2134,2141,2167,2174,2176,2180,2187,2208,2210,2212,2229,2231,2233],[12,1943,1939],{"id":1944},"passive-recovery",[16,1946,19],{"id":18},[21,1948,1949,1343,1951,1954],{},[24,1950,1939],{},[24,1952,1953],{},"total absence of physical activity"," over a given period, allowing the body to fully recover after intense effort.",[21,1956,1957],{},"It's rest in the strict sense: no sport, no effort, just letting the body repair what was stressed.",[39,1959],{},[21,1961,1962],{},"💡 Passive recovery is essential, especially for nervous system recovery after very intense sessions (max strength, sets to failure).",[45,1964],{},[48,1966,1968],{"id":1967},"the-components-of-passive-recovery","The components of passive recovery",[21,1970,1971],{},"4 fundamental pillars:",[56,1973,1974,1980,1986,1992],{},[59,1975,1976,1979],{},[24,1977,1978],{},"Sleep",": 7-9h per night (the #1 pillar)",[59,1981,1982,1985],{},[24,1983,1984],{},"Complete rest",": no sport, no intense effort",[59,1987,1988,1991],{},[24,1989,1990],{},"Hydration",": 35-40 ml per kg of bodyweight",[59,1993,1994,1997],{},[24,1995,1996],{},"Nutrition",": sufficient caloric and protein intake",[45,1999],{},[48,2001,2003],{"id":2002},"why-complete-rest-is-crucial","Why complete rest is crucial",[21,2005,2006],{},"During passive rest, several biological processes unfold:",[84,2008,2009,2019],{},[87,2010,2011],{},[90,2012,2013,2016],{},[93,2014,2015],{},"Process",[93,2017,2018],{},"Impact",[103,2020,2021,2029,2037,2045,2052],{},[90,2022,2023,2026],{},[108,2024,2025],{},"Protein synthesis",[108,2027,2028],{},"Building new muscle fibers",[90,2030,2031,2034],{},[108,2032,2033],{},"Glycogen restoration",[108,2035,2036],{},"Energy reserves recharged",[90,2038,2039,2042],{},[108,2040,2041],{},"Hormone production",[108,2043,2044],{},"Testosterone, GH, IGF-1 regenerated",[90,2046,2047,2049],{},[108,2048,240],{},[108,2050,2051],{},"Central nervous system unloaded",[90,2053,2054,2057],{},[108,2055,2056],{},"Tissue repair",[108,2058,2059],{},"Tendons, ligaments, joints",[45,2061],{},[48,2063,2065],{"id":2064},"how-many-rest-days-per-week","How many rest days per week?",[84,2067,2068,2078],{},[87,2069,2070],{},[90,2071,2072,2075],{},[93,2073,2074],{},"Level / volume",[93,2076,2077],{},"Off days/week",[103,2079,2080,2088,2096,2104,2112],{},[90,2081,2082,2085],{},[108,2083,2084],{},"Beginner",[108,2086,2087],{},"3-4 days",[90,2089,2090,2093],{},[108,2091,2092],{},"Intermediate (4 sessions)",[108,2094,2095],{},"3 days",[90,2097,2098,2101],{},[108,2099,2100],{},"Advanced (5-6 sessions)",[108,2102,2103],{},"1-2 days",[90,2105,2106,2109],{},[108,2107,2108],{},"Lifter on deload",[108,2110,2111],{},"2-3 days",[90,2113,2114,2117],{},[108,2115,2116],{},"Powerlifting (max strength)",[108,2118,2087],{},[39,2120],{},[21,2122,2123,2124,2127],{},"⚠️ At least ",[24,2125,2126],{},"1 full rest day per week"," is crucial for ALL levels. That's the bare minimum.",[45,2129],{},[48,2131,2133],{"id":2132},"sleep-pillar-1","Sleep, pillar #1",[21,2135,2136,2137,2140],{},"Sleep is ",[24,2138,2139],{},"the most powerful form of passive recovery",":",[56,2142,2143,2149,2155,2161],{},[59,2144,679,2145,2148],{},[24,2146,2147],{},"Phase 3 & 4",": growth hormone secretion",[59,2150,679,2151,2154],{},[24,2152,2153],{},"REM phase",": nervous recovery",[59,2156,679,2157,2160],{},[24,2158,2159],{},"Repeated cycles",": hormonal regulation (cortisol, testosterone)",[59,2162,679,2163,2166],{},[24,2164,2165],{},"Sleep deprivation",": -10 to -30% strength, -40% glycogen",[21,2168,2169,2170,2173],{},"Aim for ",[24,2171,2172],{},"7 to 9h per night",", especially the nights after a heavy session.",[45,2175],{},[48,2177,2179],{"id":2178},"passive-vs-active-recovery","Passive vs Active Recovery",[21,2181,2182,2183,2186],{},"Both are ",[24,2184,2185],{},"complementary",", not opposites:",[56,2188,2189,2195,2201],{},[59,2190,2191,2192,2194],{},"🛌 ",[24,2193,1939],{},": for days following very intense sessions (max strength, failure)",[59,2196,2197,2198,2200],{},"🚶 ",[24,2199,6],{},": for days following moderate sessions (classic hypertrophy)",[59,2202,2203,2204,2207],{},"📅 ",[24,2205,2206],{},"Ideal mix",": 1-2 full off days + 1-2 light active recovery days",[45,2209],{},[48,2211,262],{"id":261},[56,2213,2214,2217,2220,2223,2226],{},[59,2215,2216],{},"❌ Thinking rest = losing muscle (false short-term)",[59,2218,2219],{},"❌ Never taking an off day (overtraining guaranteed)",[59,2221,2222],{},"❌ Underestimating sleep's impact on recovery",[59,2224,2225],{},"❌ Training every day without break",[59,2227,2228],{},"❌ Confusing rest with total inactivity (sedentary 24/7)",[45,2230],{},[48,2232,282],{"id":281},[21,2234,2235,2236,2239,2240,2243],{},"Passive recovery is ",[24,2237,2238],{},"the foundation of progression",". Without enough rest, muscle adaptations can't happen. ",[24,2241,2242],{},"1-3 off days/week + 7-9h sleep/night + good nutrition"," = non-negotiable base. Muscle doesn't grow in the gym, it grows while you rest.",{"title":295,"searchDepth":296,"depth":296,"links":2245},[2246,2247,2248,2249,2250,2251,2252],{"id":1967,"depth":299,"text":1968},{"id":2002,"depth":299,"text":2003},{"id":2064,"depth":299,"text":2065},{"id":2132,"depth":299,"text":2133},{"id":2178,"depth":299,"text":2179},{"id":261,"depth":299,"text":262},{"id":281,"depth":299,"text":282},"Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","P",{},"/lexique/en/passive-recovery",{"title":1939,"description":2253},[2259],{"label":328,"url":329},"lexique/en/passive-recovery","UL-lijD26UNcoU-z-p29yKw2-WnI4FJUqx4N79f2j4c",{"id":2263,"title":2264,"author":7,"body":2265,"category":305,"description":2274,"extension":307,"faq":2325,"lang":318,"lead":2274,"letter":2330,"meta":2331,"navigation":322,"path":2332,"ref":2269,"related":2333,"resources":324,"seo":2334,"sources":2335,"stem":2337,"updated":331,"__hash__":2338},"lexique/lexique/en/rest-day.md","Rest day",{"type":9,"value":2266,"toc":2319},[2267,2270,2272,2275,2277,2279,2281,2283,2291,2293,2303,2305,2313,2315],[12,2268,2264],{"id":2269},"rest-day",[16,2271,19],{"id":18},[21,2273,2274],{},"A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.",[39,2276],{},[21,2278,350],{},[45,2280],{},[48,2282,356],{"id":355},[56,2284,2285,2287,2289],{},[59,2286,361],{},[59,2288,364],{},[59,2290,367],{},[48,2292,371],{"id":370},[373,2294,2295,2297,2301],{},[59,2296,377],{},[59,2298,380,2299,384],{},[24,2300,383],{},[59,2302,387],{},[48,2304,262],{"id":261},[56,2306,2307,2309,2311],{},[59,2308,394],{},[59,2310,397],{},[59,2312,400],{},[48,2314,404],{"id":403},[21,2316,2317,409],{},[24,2318,2264],{},{"title":295,"searchDepth":296,"depth":296,"links":2320},[2321,2322,2323,2324],{"id":355,"depth":299,"text":356},{"id":370,"depth":299,"text":371},{"id":261,"depth":299,"text":262},{"id":403,"depth":299,"text":404},[2326,2328,2329],{"q":2327,"a":2274},"What is Rest day?",{"q":420,"a":421},{"q":423,"a":424},"R",{},"/lexique/en/rest-day",[830,815,14,1691],{"title":2264,"description":2274},[2336],{"label":434,"url":329},"lexique/en/rest-day","qIdYGJ7PVij4jxwWYNzlAB9iuRP40SISdF4DM2-_1tE",{"id":2340,"title":1978,"author":7,"body":2341,"category":305,"description":2824,"extension":307,"faq":2825,"lang":318,"lead":2835,"letter":2836,"meta":2837,"navigation":322,"path":2838,"ref":815,"related":2839,"resources":324,"seo":2841,"sources":2842,"stem":2846,"updated":331,"__hash__":2847},"lexique/lexique/en/sleep.md",{"type":9,"value":2342,"toc":2813},[2343,2345,2347,2356,2359,2361,2364,2366,2370,2373,2411,2413,2417,2420,2478,2489,2491,2495,2498,2568,2570,2573,2575,2579,2582,2627,2629,2633,2637,2669,2673,2706,2708,2712,2715,2741,2743,2747,2750,2779,2781,2783,2800,2802,2804],[12,2344,1978],{"id":815},[16,2346,19],{"id":18},[21,2348,2349,2351,2352,2355],{},[24,2350,1978],{}," is a recurring physiological state where the body and brain perform ",[24,2353,2354],{},"essential recovery, regeneration, and consolidation functions",". For an athlete, it's the most important variable after training and nutrition.",[21,2357,2358],{},"Without quality sleep, no training and no diet will deliver their full potential. It's the silent multiplier of every result.",[39,2360],{},[21,2362,2363],{},"💡 Sleep deprivation impairs strength, coordination, focus, and immune function. Two nights of 4 hours = same cognitive impairment as 0.10% blood alcohol.",[45,2365],{},[48,2367,2369],{"id":2368},"why-sleep-is-critical-for-a-lifter","Why sleep is critical for a lifter",[21,2371,2372],{},"Concrete physiological benefits:",[56,2374,2375,2381,2387,2393,2399,2405],{},[59,2376,2377,2380],{},[24,2378,2379],{},"Growth hormone (GH) secretion",": ~70% happens during deep sleep",[59,2382,2383,2386],{},[24,2384,2385],{},"Muscle protein synthesis",": peak during slow-wave sleep",[59,2388,2389,2392],{},[24,2390,2391],{},"Cortisol regulation",": stress hormone drops at night",[59,2394,2395,2398],{},[24,2396,2397],{},"Tissue recovery",": muscle, tendon, joint repair",[59,2400,2401,2404],{},[24,2402,2403],{},"Glycogen replenishment",": fuel for the next session",[59,2406,2407,2410],{},[24,2408,2409],{},"Memory consolidation",": motor learning of techniques",[45,2412],{},[48,2414,2416],{"id":2415},"the-sleep-cycle","The sleep cycle",[21,2418,2419],{},"One full sleep cycle lasts ~90 minutes and goes through 4 phases:",[84,2421,2422,2434],{},[87,2423,2424],{},[90,2425,2426,2429,2431],{},[93,2427,2428],{},"Phase",[93,2430,98],{},[93,2432,2433],{},"Role",[103,2435,2436,2446,2457,2467],{},[90,2437,2438,2441,2443],{},[108,2439,2440],{},"N1 (light)",[108,2442,1048],{},[108,2444,2445],{},"Falling asleep, transition",[90,2447,2448,2451,2454],{},[108,2449,2450],{},"N2 (light)",[108,2452,2453],{},"10-25 min",[108,2455,2456],{},"Light sleep, slowdown",[90,2458,2459,2462,2464],{},[108,2460,2461],{},"N3 (deep)",[108,2463,124],{},[108,2465,2466],{},"Deep sleep, GH, repair",[90,2468,2469,2472,2475],{},[108,2470,2471],{},"REM (paradoxical)",[108,2473,2474],{},"10-30 min",[108,2476,2477],{},"Dreams, memory consolidation",[21,2479,2480,2481,2484,2485,2488],{},"An adult goes through 4-6 cycles per night. The ",[24,2482,2483],{},"first cycles"," are richer in deep sleep, the ",[24,2486,2487],{},"last ones"," richer in REM.",[45,2490],{},[48,2492,2494],{"id":2493},"effects-of-sleep-deprivation","Effects of sleep deprivation",[21,2496,2497],{},"Studies on athletes are clear:",[84,2499,2500,2510],{},[87,2501,2502],{},[90,2503,2504,2507],{},[93,2505,2506],{},"Effect",[93,2508,2509],{},"Magnitude (vs 8h sleep)",[103,2511,2512,2520,2528,2536,2544,2552,2560],{},[90,2513,2514,2517],{},[108,2515,2516],{},"Strength loss",[108,2518,2519],{},"-5 to -15%",[90,2521,2522,2525],{},[108,2523,2524],{},"Aerobic capacity drop",[108,2526,2527],{},"-10 to -20%",[90,2529,2530,2533],{},[108,2531,2532],{},"Reaction time",[108,2534,2535],{},"-30%",[90,2537,2538,2541],{},[108,2539,2540],{},"Testosterone (men)",[108,2542,2543],{},"-10 to -15%",[90,2545,2546,2549],{},[108,2547,2548],{},"Cortisol",[108,2550,2551],{},"+30 to +50%",[90,2553,2554,2557],{},[108,2555,2556],{},"Increased injury risk",[108,2558,2559],{},"+70%",[90,2561,2562,2565],{},[108,2563,2564],{},"Hunger / cravings",[108,2566,2567],{},"+15 to +25%",[39,2569],{},[21,2571,2572],{},"⚠️ Studies (Walker, Stanford) show that elite athletes sleeping \u003C 7h have a 1.7x higher injury risk than those sleeping 8+ hours.",[45,2574],{},[48,2576,2578],{"id":2577},"how-much-sleep-do-you-really-need","How much sleep do you really need?",[21,2580,2581],{},"Recommendations by profile:",[84,2583,2584,2594],{},[87,2585,2586],{},[90,2587,2588,2591],{},[93,2589,2590],{},"Profile",[93,2592,2593],{},"Recommended sleep",[103,2595,2596,2604,2611,2619],{},[90,2597,2598,2601],{},[108,2599,2600],{},"Sedentary adult",[108,2602,2603],{},"7-9 hours",[90,2605,2606,2609],{},[108,2607,2608],{},"Recreational lifter",[108,2610,2603],{},[90,2612,2613,2616],{},[108,2614,2615],{},"Serious athlete",[108,2617,2618],{},"8-10 hours",[90,2620,2621,2624],{},[108,2622,2623],{},"Elite athlete",[108,2625,2626],{},"9-10 hours + naps",[45,2628],{},[48,2630,2632],{"id":2631},"how-to-improve-your-sleep","How to improve your sleep",[16,2634,2636],{"id":2635},"sleep-hygiene-the-basics","Sleep hygiene (the basics)",[56,2638,2639,2645,2651,2657,2663],{},[59,2640,679,2641,2644],{},[24,2642,2643],{},"Consistent schedule",": bed and wake-up at the same times, including weekends",[59,2646,679,2647,2650],{},[24,2648,2649],{},"Dark, cool bedroom"," (16-19°C / 60-67°F)",[59,2652,679,2653,2656],{},[24,2654,2655],{},"No screens 1h before bed"," (or blue light blockers)",[59,2658,679,2659,2662],{},[24,2660,2661],{},"Daylight exposure in the morning",": regulates circadian rhythm",[59,2664,679,2665,2668],{},[24,2666,2667],{},"Last meal 2-3h before bed",": better digestion = better sleep",[16,2670,2672],{"id":2671},"things-to-avoid","Things to avoid",[56,2674,2675,2682,2688,2694,2700],{},[59,2676,2677,2678,2681],{},"❌ ",[24,2679,2680],{},"Late caffeine",": half-life of 5-6h, no coffee after 2pm",[59,2683,2677,2684,2687],{},[24,2685,2686],{},"Late alcohol",": makes you fall asleep but ruins REM sleep",[59,2689,2677,2690,2693],{},[24,2691,2692],{},"Late training"," (within 2-3h of bed) for sensitive sleepers",[59,2695,2677,2696,2699],{},[24,2697,2698],{},"Blue screens in bed",": melatonin suppression",[59,2701,2677,2702,2705],{},[24,2703,2704],{},"Heavy meals before bed",": poor digestion = restless sleep",[45,2707],{},[48,2709,2711],{"id":2710},"naps-useful-or-not","Naps - useful or not?",[21,2713,2714],{},"The science is clear: a well-managed nap is a real performance ally.",[56,2716,2717,2723,2729,2735],{},[59,2718,679,2719,2722],{},[24,2720,2721],{},"Power nap"," (10-20 min): improves alertness, no inertia",[59,2724,679,2725,2728],{},[24,2726,2727],{},"Long nap"," (60-90 min): full cycle, real recovery",[59,2730,722,2731,2734],{},[24,2732,2733],{},"Mid-length nap"," (30-50 min): wakes you up in deep sleep, post-sleep grogginess",[59,2736,722,2737,2740],{},[24,2738,2739],{},"Late nap"," (after 4pm): can disrupt night sleep",[45,2742],{},[48,2744,2746],{"id":2745},"sleep-and-supplementation","Sleep and supplementation",[21,2748,2749],{},"Some supplements with proven evidence:",[56,2751,2752,2758,2764,2770,2776],{},[59,2753,2754,2757],{},[24,2755,2756],{},"Magnesium"," (200-400 mg): muscle relaxation, sleep quality",[59,2759,2760,2763],{},[24,2761,2762],{},"Glycine"," (3 g): improves slow-wave sleep",[59,2765,2766,2769],{},[24,2767,2768],{},"L-theanine"," (200 mg): relaxes without sedating",[59,2771,2772,2775],{},[24,2773,2774],{},"Melatonin"," (0.3-3 mg): for jet lag, occasionally",[59,2777,2778],{},"⚠️ Sleeping pills: avoid without medical advice (dependence, altered architecture)",[45,2780],{},[48,2782,262],{"id":261},[56,2784,2785,2788,2791,2794,2797],{},[59,2786,2787],{},"❌ Thinking 6h is enough \"because that's how it's always been\"",[59,2789,2790],{},"❌ Trying to \"catch up\" on missed sleep on the weekend (only partial)",[59,2792,2793],{},"❌ Underestimating the impact of sleep on training",[59,2795,2796],{},"❌ Drinking coffee non-stop to fight fatigue",[59,2798,2799],{},"❌ Comparing yourself to short sleepers (genuine genetic short sleepers are \u003C 1% of the population)",[45,2801],{},[48,2803,282],{"id":281},[21,2805,2136,2806,2809,2810,789],{},[24,2807,2808],{},"your strongest natural anabolic",". 8-9 hours per night, regular schedule, optimized sleep hygiene. Sacrifice your sleep, and your gains will sacrifice themselves with it. ",[24,2811,2812],{},"You don't build muscle in the gym, you build it in bed",{"title":295,"searchDepth":296,"depth":296,"links":2814},[2815,2816,2817,2818,2819,2820,2821,2822,2823],{"id":2368,"depth":299,"text":2369},{"id":2415,"depth":299,"text":2416},{"id":2493,"depth":299,"text":2494},{"id":2577,"depth":299,"text":2578},{"id":2631,"depth":299,"text":2632},{"id":2710,"depth":299,"text":2711},{"id":2745,"depth":299,"text":2746},{"id":261,"depth":299,"text":262},{"id":281,"depth":299,"text":282},"Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.",[2826,2829,2832],{"q":2827,"a":2828},"Why is sleep critical for lifting?","It is the main recovery lever for hormones and the nervous system. Chronic under-sleeping reduces strength, adherence and muscle progress.",{"q":2830,"a":2831},"How many hours should clients target?","Most adults do better around 7–9 hours. Consistency of schedule matters as much as total time.",{"q":2833,"a":2834},"What if a client sleeps poorly?","Temporarily cut volume/intensity, protect evening caffeine, and treat sleep as a training instruction — not optional lifestyle fluff.","Sleep is the strongest recovery lever in lifting: it drives hormones, the nervous system, hunger and adherence. Program it as an instruction, not a bonus.","S",{},"/lexique/en/sleep",[14,1944,830,2840],"hypertrophy",{"title":1978,"description":2824},[2843],{"label":2844,"url":2845},"AASM sleep duration recommendations","https://aasm.org/","lexique/en/sleep","zcEi1idasuoTclWxeKrrpJLXrdI7RFqDDGTnyb8aD0s",{"id":2849,"title":2850,"author":7,"body":2851,"category":305,"description":3145,"extension":307,"faq":324,"lang":318,"lead":324,"letter":2836,"meta":3146,"navigation":322,"path":3147,"ref":430,"related":324,"resources":324,"seo":3148,"sources":3149,"stem":3152,"updated":331,"__hash__":3153},"lexique/lexique/en/stretching.md","Stretching",{"type":9,"value":2852,"toc":3136},[2853,2855,2857,2866,2869,2871,2874,2876,2880,2884,2887,2891,2894,2898,2901,2905,2908,2910,2914,2968,2970,2973,2975,2979,3010,3012,3016,3019,3033,3035,3039,3042,3100,3102,3104,3121,3123,3125],[12,2854,2850],{"id":430},[16,2856,19],{"id":18},[21,2858,2859,2861,2862,2865],{},[24,2860,2850],{}," is a practice that consists of ",[24,2863,2864],{},"lengthening muscles and connective tissues"," beyond their resting length, to increase flexibility and joint range of motion.",[21,2867,2868],{},"An ancient practice (yoga, gymnastics, dance), it remains debated in modern fitness: when to use it, at what frequency, in what form?",[39,2870],{},[21,2872,2873],{},"💡 Stretching ≠ mobility. Stretching works passive muscle length. Mobility combines flexibility, motor control, and stability.",[45,2875],{},[48,2877,2879],{"id":2878},"the-4-types-of-stretching","The 4 types of stretching",[16,2881,2883],{"id":2882},"_1-static-passive-stretching","1. Static passive stretching",[21,2885,2886],{},"You hold a stretch position for 20-60 seconds. The most well-known form. Ideal at end of session or as standalone routine.",[16,2888,2890],{"id":2889},"_2-static-active-stretching","2. Static active stretching",[21,2892,2893],{},"You hold a position by contracting the antagonist muscle (e.g., raising the leg unaided). Builds active flexibility.",[16,2895,2897],{"id":2896},"_3-dynamic-stretching","3. Dynamic stretching",[21,2899,2900],{},"Wide controlled movements (e.g., leg swings). Ideal as warm-up before training.",[16,2902,2904],{"id":2903},"_4-pnf-proprioceptive-neuromuscular-facilitation","4. PNF (Proprioceptive Neuromuscular Facilitation)",[21,2906,2907],{},"Alternating contraction-relaxation. The most effective method for flexibility gains, but the most demanding.",[45,2909],{},[48,2911,2913],{"id":2912},"when-to-stretch","When to stretch?",[84,2915,2916,2927],{},[87,2917,2918],{},[90,2919,2920,2922,2925],{},[93,2921,1030],{},[93,2923,2924],{},"Recommended type",[93,2926,98],{},[103,2928,2929,2938,2949,2958],{},[90,2930,2931,2933,2936],{},[108,2932,1042],{},[108,2934,2935],{},"Dynamic",[108,2937,1048],{},[90,2939,2940,2943,2946],{},[108,2941,2942],{},"During session",[108,2944,2945],{},"None (or very light)",[108,2947,2948],{},"—",[90,2950,2951,2953,2956],{},[108,2952,1053],{},[108,2954,2955],{},"Light static passive",[108,2957,1048],{},[90,2959,2960,2963,2966],{},[108,2961,2962],{},"Standalone routine",[108,2964,2965],{},"Static + PNF",[108,2967,124],{},[39,2969],{},[21,2971,2972],{},"⚠️ Stretching a muscle for long periods (60s+) BEFORE a strength session temporarily reduces force production by 5-10%. Avoid static stretching before heavy exercises.",[45,2974],{},[48,2976,2978],{"id":2977},"real-benefits-of-stretching","Real benefits of stretching",[56,2980,2981,2987,2993,2999,3004],{},[59,2982,679,2983,2986],{},[24,2984,2985],{},"Increased joint range of motion"," (science is clear)",[59,2988,679,2989,2992],{},[24,2990,2991],{},"Subjective sense of well-being"," and relaxation",[59,2994,679,2995,2998],{},[24,2996,2997],{},"Lower baseline muscle tone"," (muscles less \"tight\")",[59,3000,679,3001],{},[24,3002,3003],{},"Long-term posture improvement",[59,3005,679,3006,3009],{},[24,3007,3008],{},"Mental recovery tool"," (relaxation, breathing)",[45,3011],{},[48,3013,3015],{"id":3014},"myths-to-debunk","Myths to debunk",[21,3017,3018],{},"Science has challenged several beliefs:",[56,3020,3021,3024,3027,3030],{},[59,3022,3023],{},"❌ \"Stretching prevents injury\": negligible effect per meta-analyses",[59,3025,3026],{},"❌ \"Stretching reduces DOMS\": false, no significant effect",[59,3028,3029],{},"❌ \"Stretching improves performance\": false for static before effort",[59,3031,3032],{},"❌ \"You must stretch after every session\": not mandatory",[45,3034],{},[48,3036,3038],{"id":3037},"sample-15-minute-routine","Sample 15-minute routine",[21,3040,3041],{},"Daily routine for global flexibility gains:",[84,3043,3044,3053],{},[87,3045,3046],{},[90,3047,3048,3051],{},[93,3049,3050],{},"Stretch",[93,3052,98],{},[103,3054,3055,3063,3070,3077,3085,3092],{},[90,3056,3057,3060],{},[108,3058,3059],{},"Pigeon (glutes)",[108,3061,3062],{},"2 × 30s per side",[90,3064,3065,3068],{},[108,3066,3067],{},"Hamstrings (standing or seated)",[108,3069,3062],{},[90,3071,3072,3075],{},[108,3073,3074],{},"Standing quad stretch",[108,3076,3062],{},[90,3078,3079,3082],{},[108,3080,3081],{},"Adductors (butterfly)",[108,3083,3084],{},"2 × 45s",[90,3086,3087,3090],{},[108,3088,3089],{},"Chest (door or wall)",[108,3091,3062],{},[90,3093,3094,3097],{},[108,3095,3096],{},"Neck and traps",[108,3098,3099],{},"30s per direction",[45,3101],{},[48,3103,262],{"id":261},[56,3105,3106,3109,3112,3115,3118],{},[59,3107,3108],{},"❌ Stretching abruptly when cold (strain risk)",[59,3110,3111],{},"❌ Long static stretches before strength session",[59,3113,3114],{},"❌ Going past pain (discomfort should stay moderate)",[59,3116,3117],{},"❌ Stretching an injured muscle (worsens injury)",[59,3119,3120],{},"❌ Holding breath during stretch",[45,3122],{},[48,3124,282],{"id":281},[21,3126,3127,3128,3131,3132,3135],{},"Stretching is ",[24,3129,3130],{},"useful but overrated in some cases",". Dynamic stretching before session, light static after, dedicated routine 2-3x/week for flexibility. ",[24,3133,3134],{},"Don't expect it to prevent injury or reduce DOMS, that's not its role",". For joint health and performance, prioritize mobility.",{"title":295,"searchDepth":296,"depth":296,"links":3137},[3138,3139,3140,3141,3142,3143,3144],{"id":2878,"depth":299,"text":2879},{"id":2912,"depth":299,"text":2913},{"id":2977,"depth":299,"text":2978},{"id":3014,"depth":299,"text":3015},{"id":3037,"depth":299,"text":3038},{"id":261,"depth":299,"text":262},{"id":281,"depth":299,"text":282},"Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.",{},"/lexique/en/stretching",{"title":2850,"description":3145},[3150],{"label":3151,"url":329},"Stretching and performance/flexibility evidence overview","lexique/en/stretching","ntospe7H5rTQClLOQFyFciegTK0UTMXRt5WhehHBpGg",{"id":3155,"title":3156,"author":7,"body":3157,"category":305,"description":3270,"extension":307,"faq":3271,"lang":318,"lead":3165,"letter":3277,"meta":3278,"navigation":322,"path":3279,"ref":429,"related":3280,"resources":324,"seo":3283,"sources":3284,"stem":3287,"updated":331,"__hash__":3288},"lexique/lexique/en/warm-up.md","Warm-up",{"type":9,"value":3158,"toc":3263},[3159,3161,3163,3166,3168,3170,3172,3174,3182,3184,3202,3204,3243,3245,3255,3257],[12,3160,3156],{"id":429},[16,3162,19],{"id":18},[21,3164,3165],{},"A warm-up prepares body and nervous system for the session: temperature, specific mobility, activation and ramp-up sets. A good warm-up is session-specific, not a generic 20-minute ritual.",[39,3167],{},[21,3169,1778],{},[45,3171],{},[48,3173,1784],{"id":1783},[56,3175,3176,3178,3180],{},[59,3177,1789],{},[59,3179,1792],{},[59,3181,1795],{},[48,3183,1799],{"id":1798},[373,3185,3186,3190,3194,3198],{},[59,3187,3188,1807],{},[24,3189,1806],{},[59,3191,3192,1813],{},[24,3193,1812],{},[59,3195,3196,1819],{},[24,3197,1818],{},[59,3199,3200,1825],{},[24,3201,1824],{},[48,3203,1829],{"id":1828},[84,3205,3206,3216],{},[87,3207,3208],{},[90,3209,3210,3212,3214],{},[93,3211,1838],{},[93,3213,1841],{},[93,3215,1844],{},[103,3217,3218,3226,3235],{},[90,3219,3220,3222,3224],{},[108,3221,1851],{},[108,3223,1854],{},[108,3225,1857],{},[90,3227,3228,3230,3232],{},[108,3229,1862],{},[108,3231,1865],{},[108,3233,3234],{},"Deload, sleep, calories",[90,3236,3237,3239,3241],{},[108,3238,1876],{},[108,3240,1879],{},[108,3242,1882],{},[48,3244,262],{"id":261},[56,3246,3247,3249,3251,3253],{},[59,3248,1889],{},[59,3250,1892],{},[59,3252,1895],{},[59,3254,1898],{},[48,3256,404],{"id":403},[21,3258,3259,1905,3261,1909],{},[24,3260,3156],{},[24,3262,1908],{},{"title":295,"searchDepth":296,"depth":296,"links":3264},[3265,3266,3267,3268,3269],{"id":1783,"depth":299,"text":1784},{"id":1798,"depth":299,"text":1799},{"id":1828,"depth":299,"text":1829},{"id":261,"depth":299,"text":262},{"id":403,"depth":299,"text":404},"A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.",[3272,3274,3276],{"q":3273,"a":3165},"What is Warm-up?",{"q":3275,"a":1923},"Why should coaches know Warm-up?",{"q":1925,"a":1926},"W",{},"/lexique/en/warm-up",[1336,3281,3282],"range-of-motion-rom","training-intensity",{"title":3156,"description":3270},[3285],{"label":3286,"url":329},"Recovery and adaptation in sport (review literature)","lexique/en/warm-up","MW2zoN0oim5WTETasiyxdptfLoFcLLfsqB3sOubp5IE",1785169293894]