Deloads: All your questions Answered
Written by Conquer Athlete Coach Chris Rudnick
With the Crossfit Quarterfinals over and, for most, the beginning of their off-season just beginning, the time is right to talk about deload weeks. Some folks love to see them, while others can’t stand them. Regardless of whether or not you like them, deloads are essential for long-term development on any strength and conditioning program.
But why are they so important? The main purpose of a deload week is to give the body a chance to recover from the accumulated stress of intense training. This can be especially important for individuals who participate in strength and conditioning programs that require a lot of high-intensity training, heavy lifting, or frequent training sessions such as with CrossFit athletes. Over time, this type of training can lead to physical and mental fatigue, decreased performance, and an increased risk of injury.
There are several ways to structure a deload week, and the specific approach will depend on individual goals and training programs. Some common strategies for deloading include reducing training volume (i.e., the number of sets and reps performed), lowering the intensity of the workouts (i.e., decreasing the weight lifted), or even taking a complete break from training.
The strategy for when and how to incorporate a deload week will come down to the level of the athlete and what phase of training they are in. Some athletes may need to see some type of deload more often while others may tolerate more “stress” before it becomes appropriate to include one.
Here is an outline of all the different benefits that can come from a deload week:
Recovery: One of the main reasons to scale back intensity and volume in a strength and conditioning program is to allow for recovery. When athletes train at high intensity or volume, their muscles, tendons, and ligaments experience a lot of stress and strain. This can cause fatigue, soreness, and even injury. By scaling back the workload periodically, athletes can give their bodies time to recover, repair, and adapt to the training stimulus.
Improved Technique: Scaling back the intensity and volume of training can allow athletes to focus on their technique. When training at high intensity or volume, athletes may sacrifice technique for speed or volume. By reducing the workload, athletes can focus on their movement quality which can improve performance and increase capacity within the movements.
Mental Health: CrossFit workouts can be mentally exhausting, and deload weeks can provide an opportunity for athletes to rest and recharge. Taking a break from intense training can help reduce stress and prevent burnout, which can improve an athlete's mental health and overall well-being.
Reset your Training: Deload weeks can provide a perfect opportunity to hit a reset or change the focus of your training. This may be helpful because you are entering a different phase to the season, goals may change and/or you may feel that your body just needs a break from all the accumulated stress of your previous cycle. Nonetheless, deload weeks are a valuable tool to help an athlete transition from one cycle to the next.
In summary, deload weeks are crucial for CrossFit athletes. By including them within your program, you are not only allowing your body to recover from the previous training cycle, but you are giving yourself a chance to reset and get ready for whatever is coming next. This will not only lead to improvements in your performance, but it will play a huge part in keeping you healthy in the long-term.
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