Feb 23, 2010
Jim Wendler, from "Reload to Deload"
Power Cleans 2-2-2-2-2 21 – 15 – 9 NOT FOR TIME! Wall Balls KettleBell Swings (1.5pood / 1pood)
For those not familiar with the term “deload” by basic definition of it is this: to take a break from extreme training. The deload is generally a one-week affair (sometimes three when peaking for a meet) and is done for the following reasons:
- To give your body a rest
- To give your mind a rest
- To peak for a meet
- To prevent overtraining
- To increase your chances of progress
- To prevent injury
- To increase motivation in gym/prevent becoming stale
For the purposes of this article, we will focus on all of the bullet points above with the exception of “To peak for a meet.”
Now most experienced lifters deload by feel and can tell if they need to take a week or workout off. Unfortunately for many lifters, they do not know their bodies/minds well enough to make this decision. Or (and experienced lifters fall into this category, too) people still take the attitude, “No pain, no gain” or something similar that let’s their egos get in the way of their training. Critics will counter and say that too many people deload and this gives them a chance to take it easy or to be lazy. While this may be true of the general population, I respond by saying that almost everyone that reads this article does not fall into this category and thus the deload can only be a positive thing. So with this in mind, think of the deload as recovery/restoration and a very important part of your training.
Part of the problem with the deload, in my opinion, is that for it to be effective, you need to deload entirely. The best example of this was my experience at the University of Arizona. During our off-season workouts, we would deload every 5th and 10th week (in a 12 week cycle). The first two years of this, we would deload the lifting but would increase the running volume. This never worked very well. The last couple of years, Dan Wirth changed the program and had us deload both the lifting and the running on weeks 5 and 10. By increasing the running/decreasing the lifting, we never got the full effect of the deload.
Another problem with the deload is that each individual person may have to deload at different times. This could mean every three, four or even five weeks. Even in high school, I learned that I needed to deload about every fourth/fifth week. But until you figure this out, planning your deload in advance will help you know when the best time is for you.
For more on what “Deloading” is, read here. Post thoughts to comments.
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