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  • I have to split the MAPS symmetry workouts into 2 sessions because of time constraints, which means I am not doing the mobility sessions. Is it a good idea to use this approach and then do the mobility sessions for 1 or 2 weeks in a "deload" phase after finishing the maps symmetry program?

  • Sources:

    Incorporating mobility work into a "deload" phase after completing your MAPS Symmetry program is generally a good approach, particularly if you're unable to fit them into your regular training sessions due to time constraints.

    suggests that it is beneficial to focus on mobility sessions during deload weeks. By incorporating these sessions, you can alleviate soreness and promote recovery, thus enhancing overall workout effectiveness 1. Additionally, emphasizes the importance of maintaining consistent nutrition even during these deload weeks to maximize the benefits when returning to intense training phases afterward 1.

    Given this advice, it seems like a practical and effective strategy to complete the strength portions of the MAPS Symmetry program first and then dedicate one or two weeks exclusively to mobility work as a form of active recovery and deloading. This way, you can benefit from both the strength and mobility improvements without overloading your schedule.

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  • How many weeks of mobility-targeted workouts make the most sense after finishing a 10 week program without mobility work because of time constraints?

  • Sources:

    and the Mind Pump team recommend incorporating concentrated mobility work during deload phases. After finishing a program like MAPS Symmetry without consistent mobility exercises, focusing on mobility for 1 or 2 weeks makes sense. This approach allows you to address any imbalances and support your newfound strength while enhancing recovery and preventing joint pain.

    Sal emphasizes the importance of making mobility a part of your routine to avoid the "two steps forward, two steps back" situation. Regular mobility work can lead to longer-term improvements in both strength and muscle development 1. Therefore, ensuring you spend at least 1-2 weeks on mobility-targeted sessions after a strength-focused program can be very beneficial.

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