Want to reduce your training in order to maximise your gains? Follow these six golden rules and you’ll nail your deload for the best results
Deload is the term given to an intentional temporary reduction in training with the aim of optimising gains in successive training cycles.
Although commonly used in a number of predominantly strength-based sports, there is a dearth of research around to confirm what is the ideal deload protocol.
However, a group of researchers in six academic institutions, led by the Department of Sports and Physical Activity at Sheffield Hallam University, interviewed coaches across different sporting disciplines in an attempt to identify best practice.
Here’s the deload blueprint they came up with:
- Keep the frequency of your workouts the same.
- Reduce volume by 30%-50% through less reps, less sets or a combination of both.
- Decrease intensity by reducing load 10% and leaving four reps in reserve on each set, rather than hitting failure.
- Vary exercise selection but not too drastically, as this will lead to increased DOMS.
- Duration should be five to seven days.
- Scheduling is dependent upon the preceding training block with high intensity periods requiring a break at around four weeks but continuous, constant effort being sustained for around eight weeks.
During deload, you might find that you sleep better – and you should come out of it feeling refreshed mentally, reinvigorated physically and ready to achieve new fitness goals.
