What is a Deload?
A Deload is the planned reduction in training volume or intensity to facilitate recovery and prevent overtraining. A deload can Typically last between 5-7 days and is often found at the beginning of a new training block.
Purpose and Benefits:
A deload allows the body to have adequate rest, provides the Central Nervous System (CNS) time to adjust to new stresses on the body, reduces injury risk by decreasing strain on the body and allows us to focus on lifting technique.
A deload can be extra important for our primary lifts, especially those which require extra amounts of mobility (tissue lengthening) or eccentric loading (Downward portion of a lift) such as an RDL, deep squat or bench press with a 3-5 second eccentric.
Timing of Deload weeks:
We regularly use planned deloads at the start of a new training block, prior to an important game/competition (such as round 1, finals or race day) or when signs of fatigue/burnout appear.
How:
Typically we like to reduce intensity through the reduction in percentage of weight lifted, around a 30-40% decrease in weight or 40-50% reduction in sets and/or reps.
Example:
Standard Training Block (4-6 weeks):
– 6 exercises per session
– 4 sets per exercises
– 12-15 reps per set
– 75-85% 1RM
Deload Week (1 week):
– 6 exercises per session
– 4 sets per exercises
– 6-8 reps per set
– 45-55% 1RM
Summary:
Deloads are an important element to any athlete training program, they should be planned and used strategically to help an athlete rest, recover and perform at their best.
At SRA, we prescribe a deload week at the beginning of each training cycle and individualise our deloading plans for athletes who are showing signs of fatigue, are heading into a final/big race/tournament or any other important aspect to their sport.
If you would like to learn more, please contact us directly via:
Email info@srasportstherapy.com.au
Reference:
1.Bell L, Strafford BW, Coleman M, Androulakis Korakakis P, Nolan D. Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach. Sports Medicine.
– Open [Internet]. 2023 Dec 1 [cited 2024 Oct 14];9(1)