We discuss what it means to delaod in training and how to optimize it.
A deload is a period of time when recovery is made the priority. They are typically a week long and occur at the end of a training cycle. This does not mean that you have to completely take time off the gym. This just means that you are dialing it back and giving your body time to replenish its self. Deloads can help you avoid physical and mental burnout in the gym and avoid injury.
HOW TO OPTIMIZE A DELOAD
Catch all the zzzz’s. Get some extra sleep. If that means going to bed earlier then do it.
Hone in on your nutrition. Fuel your body to get prepare for your upcoming training phase.
Treat yo-self with body maintenance work (massage, FST, chiro, whatever you prefer!)
Get outside. Walk, hike, bike, swim, etc. Soak in the sun and get that extra vitamin D!
Reflect on your previous training phase and set goals for your upcoming phase.
Clear your schedule to rest and have some extra down time.⠀
WHAT A DELOAD LOOKS LIKE IN THE GYM
Low intensity strength training with emphasis on technique.
Possibly some skill work including gymnastics work, barbell technique work, etc.
Extra mobility work.
Low intensity conditioning.
Overall reduced volume and intensity
Partaking in an extra activity (yoga, pilates, sport, etc.)
Recovery is essential to strength gains. People will either love or hate deload weeks. Even though it may feel like a “break”, you are doing what needs to be done in order to make gains. Your program may or may not have deload weeks included. If it doesn’t, then you can plan it accordingly. I naturally take my deload weeks when I travel, which is always a great option! If you aren’t much of a traveler, no problem! Plan it into your schedule.
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Hope to talk to you soon!
Xo, Chelsea Lowenstein