Have you ever run out of energy from too much training? As important as training is, so important is rest.
What is “deloading”?
“Deload” is a short, planned recovery period. Trainings in this period are somewhat shorter and with fewer repetitions. A typical “deload” takes a week. During this period, you will “rest” your body from heavy, daily training, and thus you will enable the recovery of the whole body (muscles, joints, …) and spirit. In this way, you will enable the appearance of “super compensation”, which will improve the physical condition of the body and which will prepare you for the upcoming training period. “Deloading” is also important for achieving goals, which due to excessive exercise seem very far away, and it is also important for preventing damage.
There are 2 different types of “deloading”. So how do you decide what to choose and what would suit you best?
1. The first type of “deloading” or “Time off” is a break from daily training. This week we completely rule out all forms of training. Some people feel stronger, rested and full of energy after a week of rest, while others need a few weeks to get back to the “old rhythm”. So, the downside of a week of rest is that with the first weight training we feel more muscle fatigue – the feeling is similar to when we did the weight training for the first time. Precisely for these reasons, this type of vacation is not recommended too much. It is recommended for 4 – 8 months – therefore, once or twice a year, depending on the situation and condition of the individual.
2. The second type of “deloading” is “Easy week”. In this case, you will not completely eliminate your workouts, but you will only adjust them, ie your workouts will be easier, with fewer repetitions for a certain period of time (1 – 3 weeks). During this time, your workouts should be relatively simple and enjoyable – if they are not, then you are doing something wrong. So – reduce the amount of training, their intensity, or both, for a period of a week. Then, over the next two weeks, gradually increase your weight level to the limit where you were before the “deloading”.
How to reduce the amount of training?
In “deloading” the amount of training, your goal is to continue to lift the same weight, but reduce the total number of sets and / or repetitions. So, training covers 40-50% of your normal weight training. After a week, start increasing the amount of training to 60-70%, and the third week to 80-90% of your initial training.
How to reduce training intensity?
In this mode, we reduce the amount of weight that is lifted (approximately 80 – 85% of normal weight) – and does not reduce the total range of sets and / or repetitions (If, for example, we normally lift 100 kg in 3 sets with approximately 10 repetitions, then reduce the weight to 80 – 85 kg in 3 sets with approximately 10 repetitions). In the second week we increase the intensity to 85-90% and in the third week to 90-95%.
It should be noted here that these are not the only ways to perform “deloading”. You can adapt the holiday to individual needs and abilities. So you can adjust the amount of training, the intensity and the duration of the “deloading”. You can also perform “deloading” to reduce both – volume and intensity at the same time. It is best to try all the ways and thus determine which way is most suitable for you.