The Secret To Load Management
Athletes are constantly focused on pushing their bodies to the limit and striving for peak performance. Maintenance of these high-intensity training routines without proper rest and recovery can lead to fatigue, injury and ultimately physiological and psychological burnout.
This is where load management comes into play, an essential strategy which optimizes training effectiveness while minimizing the risk of overtraining. An often overlooked aspect of load management is deloading, this allows the body to adequately recover and adapt to previous training.
What is Deloading?
Deloading is the planned reduction in training intensity and/or volume for a specific time period (generally a week), allowing time for the body to adapt, recover and reset. It is not the same as complete rest but more a strategic taper of workload to facilitate this recovery while maintaining routine.
Types of Deloading:
Reduction in Volume:
Maintaining intensity but decreasing the total amount of sets or reps.
Reduction in Intensity:
Lowering the weight, speed or intensity of workouts while keeping volume relatively the same.
Complete Recovery Week:
A significant reduction in both intensity and volume, usually changing workouts for mobility, yoga, swimming etc.
Why is Deloading Important?
Prevents Overtraining and Injury:
Continued high intensity training without adequate rest can lead to excessive fatigue, reducing performance and increasing injury risk. Deloading gives muscles, joint and the CNS time to recover.
Enhances Long-Term Performance:
By allowing periodised recovery, athletes can sustain consistent progress without plateau. Deloading prevents diminishing returns from overworking the body and therefore leads to the promotion of long-term adaptations.
Improves Neuromuscular Efficiency:
A fatigued nervous system leads to decreased coordination and reaction time, which may lead to decreased performance. Deloading helps restore neuromuscular function, improving skill execution and precision.
Psychological Benefits:
Mental fatigue is just as, if not more, important than physical fatigue. Deloading provides a psychological break, reducing the likelihood of burnout and increasing motivation for future training cycles.
The Implementation of Deloading
Plan Ahead:
Plan a deload every 3-6 weeks, depending on training and competition schedules.
How Much Should I Deload?
Our planned deload weeks are typically prescribed between 30-50% total reduction in training loads across a 7 day period.
Monitor Fatigue Levels:
Use subjective measures (e.g. how an athlete feels) and objective metrics (e.g. numbers based on performance) to determine when deloading is necessary.
Incorporate Active Recovery:
Utilize low intensity cardio, mobility drills and light exercises to keep the body moving without stressing the nervous system.
Adjust Based on Individuals Needs:
Everyone is different, listen to the athlete and let them guide you on what works for them. For some this is all mobility, for others its light exercise.
Final Thoughts
Deloading is not a sign of weakness, it’s a smart strategy which enhances longevity, performance and resilience in athletes.
It’s a concept so often overlooked in high performance sport. However, when performed correctly, allows for athletes to sustain high levels of performance while reducing the risk of injury and burnout.
– Benjamin Galea
High Performance Manager – SRA Sports Therapy