Deload Week & Periodisation Planner
Plan a deload week to recover from accumulated training fatigue. Find the right intensity and volume reduction based on your training history.
Deload Week Guide
Why Deload?
Continuous progressive training causes accumulated fatigue — both peripheral (muscles, tendons, joints) and central (nervous system, hormones, motivation). Fitness = adaptation − fatigue. As fatigue rises, performance drops even though underlying fitness has increased. A deload allows fatigue to dissipate while fitness is retained, revealing the underlying improvements. Signs you need a deload: stalled or declining performance. Sleep disturbance. Persistent muscle soreness beyond 72 hours. Joint
Deload Frequency
Depends on training stress and experience: beginners: rarely need deloads — adaptation is rapid, fatigue accumulates slowly. Take a week off every 12-16 weeks. Intermediate: deload every 4-6 weeks. Coincides with mesocycle structure. Advanced: deload every 3-4 weeks, often planned in advance. Elite: structured deloads every 2-3 weeks. May also include longer 'taper' phases before competitions. Reactive vs planned: planned deloads (built into program from start) more effective than reactive ('I'm
How to Deload
Two main approaches: 1. Volume reduction (most common): same exercises and weights, but fewer sets. 50-70% of normal sets. Maintains technique and CNS readiness without overload. 2. Intensity reduction: same number of sets but lighter weights (60-80% of normal). Useful for joint and connective tissue recovery. Combined: 50% volume × 70% intensity = 35% of normal stress. Aggressive deload. What NOT to do: take the week completely off. This causes more strength loss than active recovery. Add new e
Post-Deload — The Supercompensation
After a properly executed deload: the week following often produces unusually strong performances. Mechanism: accumulated fitness was masked by fatigue. Deload removed fatigue. Now fitness shows. Many lifters set PRs in the first 1-2 weeks after a deload. Endurance athletes: tapering before races works on the same principle. 2-3 week tapers with 30-50% volume reduction. Maintain or slightly increase intensity. Race day: peak performance because fatigue is minimal but fitness retained. Common mis
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