A built in week within a training program or block that generally focuses on reduction of intensity and volume with an increase focus on technique. -
From an injury prevention standpoint it’s important to deload to allow your joints and connective tissue the proper recovery time, minimum of 1 week. If the training block requires the individual to perform a lift, eg. Barbell back squats at 75% of their 1RM for 6 sets of 4 reps twice a week. The reduction could now be the same lift performed at 55% of their 1RM (reduced intensity) for 5 sets of 4 reps twice a week (reduced volume). -
As the lift load has been significantly decreased this is where technique comes into play. The training block could designate tempo lifts to the deload week where the individual is forced to control the motion of the lift by either targeting the eccentric (negative) or the concentric (positive) portion of the lift. In turn this will benefit the lifter to identify at which point of the movement they struggle or excel the most. -
A built in week within a training program or block that generally focuses on the reduction of specificity while maintaining intensity. -
In theory by changing resistance- strength based modalities, the individual is still able to make adaptations and progressions to their lift as the intensity remains the same.
Examples of reduction of specificity in the 3 major lifts:
~ Back squat / machine hack squats
~ Con. or Sumo deadlift / trap bar deadlifts
~ Bench press / incline dumbbell press -
From an optimal performance standpoint, this method could be beneficial or detrimental.
1) It is too taxing on your CNS as there is no reduction on intensity therefore your body is not in active recovery at all. The change is meant to still focus on the same movement pattern or close to it.
2) The individual might not be as efficient or comfortable with the different modality which could mean the strain on the body would be less, allowing the targeted muscle to recover during deload week.
Overall the individual may choose to delay or advance the deload week slot.
Training or Recovery, which is more important to you?