What is one of the biggest mistakes strength coaches, personal trainers,
athletes and lifters make?
They never DELOAD.
In fact, they come in for weeks and weeks on end and train their asses off.
That’s good and bad.
Good - in the fact that they’re trying to build muscle, as well as
getting stronger and faster. They’re trying to get more mobile, more explosive
and get better for their sport(s).
Bad - with all of this training, you must build times recovery into your
program. I’m not talking about a one-day recovery session. I am talking about a
week-long process that specifically pays attention to getting your body ready
for the next intense three to four week training block.
This is called a deload.
What is a Deload?
A deload is a series of sessions where you focus on all of the following and
reduce multiple factors of intensity:
Mobility
SMR – soft-tissue work
Flexibility
Active recovery
Weaknesses
Rehab
Strength training form
Conditioning
Breathing
Kinetic stability
Skill work
Review game footage
Factors of Intensity
When you’re in a deload week, you’ll want to lower the intensity of the session.
This is what allows your body to recover, regenerate and become stronger for the
next cycle.
Factors of Intensity include:
Sets
Reps
Rest periods
Load (weight lifted)
Speed of movement
Duration of total session
If you can schedule this series of training sessions after a three to four week
or six to eight week training block, you’ll be adhering to the Law of
Supercompensation.
Law of Supercompensation
Reference (1)
As you can see from the Law of Supercompensation and from this post, strength
training has an effect on the body. It breaks it down and makes it weaker! This
microtrauma and effect, after recovery and regeneration, creates an adaption of
greater strength and more muscle (if the right intensity and parameters are
engaged).
Now, if the proper “amount” of rest and recovery strategies (SMR, good
nutrition, stretching, massage, rest, etc.) aren’t employed, or the next
training session’s intensity is appropriate AND occurs at the right time after
the last session, then the lifter/athlete doesn’t fully recover to the baseline
level prior to the training session. If this is repeated over and over, it could
lead to injury and over-training.
But, if there’s an appropriate amount of rest and deloads are scheduled
periodically, then a super compensation where the lifter/athlete recovers to a
baseline GREATER than their previous level is achieved.
Signs You Need to Deload
Increase in resting heart rate
Weight feel “cold”
You never get warmed up
Nervousness
Crankiness
Lifts are not improving
Eye sensitivity to light
You’re dreading going into the gym
5 Simple Points to Follow
1. Schedule a deload week so three to four subsequent training sessions focus on
recovery and factors above.
2. The more frequently you engage in deloads, the less training sessions you’ll
need in a row. For example, if you deload every eight weeks, your deload could
be three to four sessions, if you deload every four weeks, you might only need
two to three sessions. This is all part of auto-regulation.
3. Bodyweight exercises are great for deload training sessions.
4. Think of the sessions as preparation for the next intense sessions.
5. Make your deload sessions focused and short in duration. Get in and get out
of the gym.
Cool trick – keep treadmill turned off, it becomes an instant simulated
sled dragging session!
Smitty, a strength coach with the Diesel Crew, dedicates himself to studying,
developing and enhancing athletic performance through the utilization of
conventional, non-conventional and grip strength training protocols. Helping
athletes of all skills levels attain their goals and “Achieve Beyond Potential.”
Smitty is also an amateur strongman competitor, lecturer and author whose
writings regularly appear on EliteFTS.com, TotalPerformanceSports.com,
DragonDoor.com and many others. http://www.DieselCrew.com
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
