Deload
LESS IS MORE. You’ve heard this before. It’s simple and to the point, yet without context or direction it’s nonsense. You each have your own unique peak/break point- an accumulation of life stress, training & rest or a lack thereof that will decide the need for ‘less’. DELOAD is a period of time where you reduce your intensity (load, volume, frequency or a combination of the lot) to allow your body- and mind- faster recovery so you can move with the appropriate intensity during the later and often the more challenging part of a cycle.
A few notes before we dive into how i want you to approach your DELOAD.
TRAINING. Exercising with a specific outcome in mind. Training requires adhering to a progressively laid out program that intelligently dictates your volume and intensity to get you to the final destination.
WORKING OUT. Exercising with little to no structure or goal in mind. Working out is something you do to cover the bases- sweat, burn calories & be healthy. THIS IS A GOOD THING!
I believe in moderation and factor TRAINING and WORKING OUT to some degree in what i program through the season at RISE. STRONG. is training & ENDURE. is intelligently designed working out- there is nothing random about these days. Individually, each program will deliver pretty good results, but a combination of the two is where amazing happens.
See any member of the TEAM to help you figure out your Training/Working Out ratio.
-SIGNS YOU NEED TO DELOAD.
You’re constantly sore.
You’re struggling to sleep.
Your training motivation is starting to slip.
Your mood is negatively effected by your training.
You’re having difficulty maintaining your normal intensity (weight lifted and or training pace).
-WHEN TO DELOAD.
Any 5-7 day stretch from Weeks 7 to 10.
More consistent members should deload for 7days at the 8 week mark.
For the WINTER CYCLE 2023, that’s Jan. 19-25.
-HOW TO DELOAD.
1. Load reduction. Reduce your training weight by 35-40%. (Ex. a 100lbs squat is 65lbs)
2. Volume reduction. Reduce your training reps or sets by 35-40%. (Ex. 5x5 is either a 3x5 or 5x3 at the same weight)
3. Do something else. Go for light jogs, long hikes, swim, bike rides, yoga/pilates, go bouldering. Stay active at a lesser intensity and leave the gym alone- I promise we won’t move locations during a deload week.
As a lifelong gym rat- this is my preferred method of deload. It reinvigorates me and i look forward to working out again as though it’s a brand new activity.
4. A combination of the above.
FINAL NOTES.
Deloading is a necessary detour in any training program. Even if you’re feeling great it is an objective fact that the body cannot maintain high levels of stress without falling apart, this is a means of maintenance and repair to ensure your continued improvement.
-AYO
