How Do You Structure Deload Weeks?

Create: 11/25/2005 - 08:43
Most powerlifters have to, at least occassionally, put a deload week into their training schedule. However unwanted these are, they do serve an important purpose. Power and Bulk examines deloading. A good general summary by John Henry Brown:

This can be pretty open ended depending on the person. Some might do this very structured. I tend to take a deload week or two before a meet and any other time I think I need one... sometimes your body or your results just tell you it's time for a week off or at least a light week. For me a deload week can mean a lot of things. Sometimes it can be just a whole week off doing no lifting. It might just mean skipping one or two sessions that week. It might mean just doing an easier verison of an exercise. I usually just jump right back in after a deload week.

On structured deloading:

I think the lifting world has strayed too far away from good common sense to try to find a magical training routine that perfectly incorporates rest... I'm not saying that you, or anyone else lacks common sense, what I am saying however is that common sense is a lot of the times pushed to the side in order to be "systematic". So with all this said, I'd encourage you and anyone else reading to simply listen to your body, and go from there.

On decreasing workload versus complete rest:

I found "easy" didn't work for me. NOTHING worked great, easy was a waste of time.

On deloading based on training structure and lifting experience:

I think a lot of it also depends on such things as volume and intensity of loading. I think the higher relative intensity (%1RM) you're working at, the more often you probably need to deload. The more volume you wanna throw at someone, the more often you probably need to unload them... Also depends on the level of the athlete. Higher qualified folks arguably need higher volumes and intensities to stimulate further gains, requiring more often deloading to avoid overtraining or getting injured.