14d (edited) • Program Design
Programming with Kyle EP3: Reactive Deload for a Beat-up Elite Athlete
Note: this episode was originally recorded in December 2024 and posted on the now defunct TTTedu youtube page.
This week we shift from “full gas” templates to what it actually looks like when I pull a high-level athlete back. I walk through how I build a deload week for Tanner Balazs, an elite individual qualified for Wodapalooza, who just “popped a rib” (more likely a thoracic facet joint issue) during front squats and is clearly carrying a lot of fatigue.
In this episode, I cover:
Reading the signals and deciding it’s time to deload
How I use training feedback (rib pop in a speed front squat, overall volume, athlete history) to decide it’s time to pull the plug on normal training and pivot into 2–3 days of reduced loading.
Keeping skills sharp without pissing off the injury
Swapping a gymnastics Metcon for low-stress skill work: free handstands, parallette work, L-sits, and rope-row variations that let him stay sharp for WZA-style demands without aggravating the rib.
Using isometrics to maintain strength with less joint stress
How I replace heavy barbell work with overcoming isometrics (mid-thigh clean pulls, jerk isos, ring support holds / foot-assisted dips) to keep driving neural strength without compressing the rib or smashing joints.
Deload conditioning that still moves the needle
Turning a pretty spicy running piece into controlled speed-play plus easy assault runner work, and restructuring mixed conditioning into an EMOM with echo, sled drags, and farmer’s carries — nose breathing and CO₂-focused work to drive recovery, not crush him.
Deload hinging, thoracic work, and “moving around pain”
Using GHD hip extensions, barbell hip thrusts, and a specific thoracic “rib pop” movement prep to keep him moving, maintain hinge patterns, and respect scope of practice (I program around pain, not through it).
Swim-based recovery and why it works so well here
A simple EMOM swim with “golf” scoring and easy kick work to get him back in the water, restore rib/thoracic motion, and give him a genuine low-stress recovery day five weeks out from WZA.
If you want to see how I actually design a deload for a volume-tolerant, barbell-every-day elite athlete — without losing momentum toward a major competition — watch this episode.
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Programming with Kyle EP3: Reactive Deload for a Beat-up Elite Athlete
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