YOU NEED TO MAKE CHANGES TO YOUR PROGRAM ON THE FLY!
The ability to auto regulate is one of the most important qualities an athlete can have in reference to their training.
What does "auto regulate" mean?
Auto regulating is basically the ability to adapt your training to how you’re feeling that day or that week.
Examples of auto regulating could be...
1-Moving from a dead lift to a barbell glute bridge because you jarred your fingers on the weekend and can’t grip anything
2-It’s changing from a full range squat to a high box squat because you corked your calf
3-It’s dropping the reps from 5 down to singles because the thought of any more volume makes you want to puke
4-It could even be changing from a barbell overhead press to a dumbbell overhead press because it feels better on your shoulders today
Coming into the season the plan should be to move well, and recover for your game on the weekend.
But each week is going to throw different challenges at you and you will have to alter your program on a daily basis to get the most out of each session without compromising your performance the next weekend.
Just because the plan says 3 sets of 3, doesn’t mean you have to do 3 sets of 3. You could freshen up by working on accessories or hitting some light cardio. I find my favourite way to keep training when I don’t feel like it is to lift heavy but drop the reps to 1 or 2 each set.