How often should heavy days be programmed according to general recommendations?

Heavy days are an essential component of strength training programs, particularly for athletes involved in CrossFit. The general recommendation to program heavy days once a week or once every two cycles allows for optimal recovery and adaptation. Engaging in heavy training too frequently, such as every training session, can lead to fatigue, increased risk of injury, and diminished performance, as the body may not have enough time to recover fully between sessions.

By scheduling heavy days once a week or once every two cycles, athletes can focus on maximizing strength while still allowing for adequate time to recover from the physical stress that comes with lifting heavier loads. This approach also supports progressive overload principles, enhancing strength gains without overwhelming the athlete. Incorporating heavy training in this manner provides a balanced approach, optimizing performance while minimizing the potential for overtraining.

Programming heavy days solely during competition preparation could lead to insufficient strength development outside of the competitive phase, which may hinder long-term athlete progress and training effectiveness.