Deload
Training Methodology
A deload is a planned reduction in training volume, intensity, or both to allow the body to recover, consolidate adaptations, and prepare for the next phase of training. It’s not a week off — it’s a deliberate reduction in workload. Most coaches schedule a deload every 3–6 weeks depending on athlete training age, cumulative fatigue, and phase of the season.
What Coaches Should Know
Athletes — especially competitive ones — often resist deloads because they feel like lost time. They’re not. Strength gains are largely realized during recovery, not during the training itself. A well-timed deload going into a competition phase often results in athletes feeling and performing better than they would have with uninterrupted training.
There’s no single right way to deload. Some coaches drop volume by 40–60% while keeping intensity the same. Others reduce intensity significantly and keep movement patterns intact. What matters most is that it’s planned, not reactive. If you’re only deloading when athletes are already broken down, you waited too long.
Also related to: Periodization, Supercompensation, Progressive Overload