Feeling tired? Drained? Not getting results from your training?
Are your muscles tight and body feeling heavy?
Are you lacking motivation for your training sessions and finding it hard to complete your workouts?
Are your number’s not improving?
You may need to incorporate a deload so you can come back STRONGER!
What is a De-load?
A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines.
Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms”
Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on. We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc.
We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below).
The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%.
Why do a deload week?
Your joints may need to recover – joint damage / repair is slow. Joints take longer to recover and often do not show signs of damage until they are in bad shake
Your tendons may need to recover – tendons are also slow to recover and do not show signs of damage until they are breaking down (this is known as the iceberg theory in physiotherapy – where the damage is more significant (bottom of the iceberg) than the pain that being felt (top of the iceberg))
Your nervous system may need to recover – symptoms listed below
You have not been getting stronger or improving on performance indicators
To get a new fresh sense of motivation for intense training
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