Hello Sir Craig, when following a training plan and finding yourself unable to complete a workout it is always best to just skip the workout and move on. There are a couple of reasons for this path. First, a training plan is specifically written to follow certain patterns or training stimulus sequences so to rearrange the workouts would see the patterns shuffled and training stimuli out of place. Second, if you miss a workout it is usually due to lack of time because of a work or life commitment, which means, there is a high likelihood that you have been busy and had more stress on that day so a workout would not be met with optimal training readiness or would put additional stress on the body that would have a negative outcome for the following workouts. A rush to fit in a workout would also most likely see you have incomplete or inadequate nutrition readiness to sustain the workout adding to the bodies stress.
Rest Days in a training plan are some of your most important days! The key to training is to stress the bodies energy systems and then back off to let them adapt to the training stimulus. If you do not have a rest day or try to “push through” adding missed workouts on your rest days you will risk overreaching and not allow the body to reap the adaptations and gains from the previous work done. Even though you are following a plan, if you feel overly fatigued or stressed, it is better to skip a workout than to push through and create a potential deficit resulting in a negative outcome for future workouts. Train hard but also rest hard and completely. If you need muscle activation or feel a bit sore you can always do a yoga or a stretching session on a rest day. Also, remember to take extra care to fuel well on rest days to prepare for the training ahead.
Appreciate your suggestions for graded workouts and we are in a constant state of growth and change in our training plan library so keep a look out for new content In the meantime, the best way to grade your own workouts is to ask yourself, “what is the focus of this training plan?” and then what is my biggest identified weakness based on my 4DP results taken from the Full Frontal? The answers to these 2 questions should help you identify 2-3 key workouts a week.
Keep up the work, listen to your body and when it needs rest and you will see the gains!