So deload week, what is it and why is it important?
Well let’s start with the easy one, what is it?
What is Deload Week?
Our deload weeks punctuate the end of one of our 12 week training cycles. It’s a week where we encourage lower intensity, lighter weights, less reps, and overall a reduced training volume. The goal is to give our minds and bodies time to rest and recover from the stress of the last 12 week training cycle. This allows us to recover, prevent overtraining, reduce the risk of injury, and make better progress during our next cycle.
Recovery
One of the key reasons for the deload week is to help our bodies, and our minds, recover. The last 12 weeks were stressful on our systems, and a deload week allows our muscles the time they need to recover and become stronger. The rest of our bodies, including our hormones, have also taken a lot of abuse and this down time gives our endocrine system time to heal and get back on track.
Overtraining
You know we’re big advocates for sustainable training plans and really demonize overtraining. Without deload weeks, overtraining becomes even more prevalent. This week of less volume and lower intensity gives our bodies, specifically our muscles, time to rest and recover.
Reduce Injury
As I just stated, ignoring deload weeks leads to more overtraining. This overtraining also opens the window for injury, as we’re now training with fatigued muscles and nervous systems that may not have had the proper time to recover. Training under this type of fatigue leads to poor movement patterns and compromised positioning, both of which lead to injury.
Long Term Performance
By programming deload weeks we are priming the body to be able to not only handle but crush the next training cycle. This week of lower reps, intensity, and volume allows our bodies the time they need to adapt to our previous training cycle, allowing us to push harder in the next cycle and make long term gains.
Conclusion
While a deload week may seem like a waste of time at first, I can assure you that if you attacked the last training cycle with vigor, you’ll definitely be needing a deload week. It’s also a great time to just mentally reset and maintain your motivation so you can prevent burn out.
So instead of skipping deload week or not following the workouts as prescribed, enjoy the ride and get ready to crush the next training cycle!!!
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