Rest is crucial for progress. Many believe that pushing harder and training more frequently leads to faster gains, but this can hinder your progress. Deload weeks, or rest periods, are essential for recovery and long-term performance improvement. Continue reading to learn more!
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What is a deload?
Deloading refers to a planned period of reduced intensity, volume, or frequency in a training program. It is a strategic approach used in various forms of exercise, including calisthenics, to allow the body to recover from accumulated fatigue, prevent overtraining, and promote long-term progress.
The concept of deloading is derived from the law of supercompensation.
The training process in supercompensation is represented by three major stages:
Phase 1: Training (Depletion)
The training phase is the initial response to a training stimulus. When you challenge your body with exercise, it experiences a temporary decline in performance and enters a state of fatigue. This phase involves the breakdown of muscle fibers and depletion of energy stores. The training phase is necessary to initiate the adaptive response of the body.
Phase 2: Recovery(Replention)
After the Training phase, the body enters the recovery phase. During this phase, the body begins to repair and rebuild the damaged muscle fibers and replenish energy stores.
The recovery phase is a return back up to the baseline.
Phase 3: Supercompensation
The body adapts and supercompensates by improving its performance above baseline levels. This means that after a proper recovery period, your body becomes stronger, more efficient, and better equipped to handle future training stimuli.
So how does this relate to deloading?
The connection between supercompensation and deloading lies in the timing and purpose of deloading. Deloading is strategically planned to coincide with the optimal timing of supercompensation. By implementing a deload phase after a period of intense training(also know as overreaching), you give your body the necessary recovery time to maximize the benefits of supercompensation. Thereby deloading helps prevent overtraining, reduces the risk of injury, and sets the stage for future progress.
When should you deload?
So now that you know what deloading is the big question is when should you do it, the answer isn’t as simple as just doing it once a month. the exact timing of a deload will depend on individual factors and your training program. Here is few different methods of determining when you should do a deload:
1. Planned deload weeks: Many training programs include planned deload periods at regular intervals, such as every 4-8 weeks. These deload weeks are scheduled in advance to provide a structured break from intense training. This approach ensures that your body gets the necessary recovery and allows for optimal adaptation.
2. Signs of overtraining: If you experience symptoms of overtraining, such as persistent fatigue, decreased performance, irritability, or lack of motivation, it may be a sign that you need to deload. Listen to your body and be aware of any prolonged or excessive fatigue that doesn’t improve with rest. In such cases, it’s important to take a step back, reduce training volume and intensity, and allow your body to recover.
3. Plateauing or lack of progress: If you’ve been consistently training without seeing any improvements in performance or strength gains, it may be a good time to incorporate a deload phase. Sometimes, pushing through plateaus with more training intensity may not be effective. Deloading can offer a reset for your body, allowing it to recover and potentially break through the plateau once you resume training at higher intensities.
4. After an intense training phase: If you’ve completed a period of intense training, such as a high-volume or high-intensity program, it is generally recommended to include a deload phase to facilitate recovery and prevent overuse injuries. This can be particularly important if you’ve been consistently pushing the limits of your training for several weeks or months.
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How to deload properly?
It is now time to figure out how to deload. The are many different things that goes into deloading but ultimately it involves taking a planned break or reducing the intensity of your workouts to allow your body to recover and adapt. Here is how you can incorporate deloading into your calisthenics routine step by step:
1. Plan the deloading phase: The length of a deload period can vary depending on various factors, including your training intensity, volume, frequency, and individual recovery capacity. While there isn’t a fixed rule for deloading length, it’s generally recommended to allocate approximately one week for a deload phase. However, the duration can be adjusted based on your specific needs and training goals.
2. Reduce volume, intensity, and frequency (2 options for deloading for strength training):
- Option 1: Drop you volume 50% and load by 10%:
- Volume Reduction: Decrease the number of sets and reps for each exercise by 50%. For example, if you usually perform 4 sets of 10 reps, reduce it to 2 sets of 5 reps. This reduction in volume helps lower the overall workload on your muscles and allows for more recovery during the deload period.
- Load Reduction: Decrease the weight or resistance used for each exercise by approximately 10%. If you typically do pull ups with 10 kg added and weight around 80 kg, then you decrease it to around 2 kg. This slight reduction in load ensures that the intensity of your workouts is decreased, reducing stress on your muscles and joints while still maintaining some level of resistance. If you do bodyweight only, then doing an easier variation can also be a good way to decrease the load.
- Option 2: Complete Rest Deload: As the name suggests, this option involves taking a complete break from structured training during the deload period. Instead of performing workouts, you focus on rest and recovery. This can involve light activities like leisurely walks, gentle stretching, or mobility exercises. The goal is to allow your body to fully recover and recharge without any additional stress from training. This might not be the most optimal way of deloading for strength since taking a whole week completely off can lead to meaningful degradation in technique. However, if you need a mental break, the benefits can outweigh the disadvantages.
Remember, the methods provided are general guidelines, and you can adjust them based on your individual needs and response to training. It’s essential to listen to your body and make modifications as necessary.
3. Focus on recovery: Use the deload period to prioritize recovery strategies. This includes ensuring adequate sleep, practicing good nutrition to support recovery, and incorporating techniques such as light cardio, stretching, foam rolling, and massage to relieve muscle tension and promote relaxation.
4. Retest and reassess: After the deloading phase, perform a retesting session to gauge your progress. This can help you determine if the deload was effective and if adjustments need to be made in your training routine moving forward.
Remember, deloading is not a step backward but a necessary part of the training process. It allows your body to recover, adapt, and ultimately make progress in your calisthenics journey. Listen to your body, be mindful of signs of overtraining, and incorporate regular deload periods to optimize your long-term performance and prevent injuries.
Final Thoughts
Deloading is a crucial component of a well-rounded training program. It allows for physical and mental recovery, reduces the risk of overtraining, and promotes long-term progress. So, make sure to prioritize deloading in your training schedule to reap the benefits it has to offer. The key is to find what works best for you. Experiment with different deloading methods and assess how your body responds. It may take some trial and error to determine the optimal approach for your individual needs and goals.
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Anton has been training calisthenics for many years and has experience coaching calisthenics. As a calisthenics nerd, I enjoy diving deep into various topics related to calisthenics.
Which part of the load reduction is relevant to calisthenics? Err… How about none. Did you just plagiarize the content from an article on deloading for weight training?
If you do weighted calisthenics, it is quite easy to apply. Otherwise, you can do an easier variation as well to decrease the load 🙂