Rest day and Catch.
Rest days are important to your regular training not just because it allows you to recover a little.
The recovery allows your body to fully repair which is actually where your strength and speed improve as it allows new muscle to grow and take place. The newer muscle is often thicker and in some cases larger, hence the muscle looking bigger. So these days are important for you as an individual to get the most out of your training here.
Coach.
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