Are deload weeks necessary?
Training at full intensity week after week eventually leads to fatigue, stalled progress, and even overtraining. That’s why smart strength programs build in planned deload weeks, which are short periods where athletes reduce volume and intensity to let the body recover, adapt, and come back stronger. Without deload weeks, athletes risk plateaus, nagging injuries, and burnout. Adding deload weeks to a program can keep athletes making steady gains in strength, power, and performance.
What is a Deload Week?
A deload week is a week of reduced training intensity and volume that is incorporated into an athlete’s regular training schedule. The goal of a deload week is to allow the body to recover from the stress of training and prevent injury. During a deload week, an athlete may reduce the weight they lift, the number of sets they perform, or the frequency of their workouts.
Why Incorporate Deload Weeks Into Your Training?
Prevent Injury
Training puts stress on your body, which can lead to injury if you don’t allow yourself enough time to recover. Deload weeks give your body the time it needs to recover fully and reduce the risk of injury.
Enhance Recovery
Deload weeks are a perfect opportunity to focus on recovery. By reducing the intensity of your workouts, you give your body time to recover from the stress of training. You can also incorporate other recovery methods, such as foam rolling, stretching, and massage, to help your muscles recover.
Break Through Plateaus
If you’ve been training hard for a while and have hit a plateau in your progress, a deload week could help you break through it. By giving your body a break from the intense training, you can come back stronger and more motivated for your next training cycle.
Mental Refresh
Deload weeks can also help you mentally refresh. When you’re constantly pushing yourself in training, it’s easy to become mentally fatigued. A deload week can give you the time and space to recharge and come back to training feeling refreshed and motivated.
How to Incorporate Deload Weeks Into Your Training
The frequency of deload weeks depends on your training goals, training frequency, and the intensity of your training. Generally, deload weeks are incorporated every four to six weeks into a training program. The length of a deload week is typically one week, though after a national championship, it may be two weeks.
During a deload week, it’s essential to reduce the intensity and volume of your training. For example, if you typically lift heavy weights for five sets of five reps, during a deload week, you might reduce the weight and perform only three sets of five reps. Alternatively, you might reduce the number of training sessions per week or replace high-intensity exercises with low-intensity exercises.
Here’s an example of how to program deload weeks from two days of a training week:
Monday (Load Week)
Cleans 4×3 up to 80% of best clean single 2×2 at 85% 2×1 at 90%
Jerks 4×3 up to 80% of best jerk single 2×2 at 85% 2×1 at 90%
Clean Pulls 4×5 up to 110% of best clean single
Tuesday (Load Week)
Back Squats 6×3 up to 95% of best back squat triple
Bench Press 6×3 up to 95% of best bench press triple
Military Press 4×5 up to a max five rep
Monday (Deload Week)
Cleans 4×3 up to 75% of best clean single
Jerks 4×3 up to 75% of best jerk single
Clean Pulls 3×5 up to 80% of best clean single
Tuesday (Load Week)
Back Squats 4×3 up to 70% of best back squat triple
Bench Press 6×3 up to 70% of best bench press triple
Military Press 2×5 up to 70% of best military press five rep
Deload weeks are a crucial aspect of any training program. They allow your body to recover from the stress of training, prevent injury, and give you the opportunity to mentally refresh. By incorporating deload weeks into your training program, you can improve your athletic performance and achieve your training goals.
If you’re looking for an online strength and conditioning program that incorporates principles like these, sign up for The Moffitt Method today.
Written by Matt Bruce, 2 two-time Olympic alternate and strength coach for over a decade.