How To Guide For De-Loads
The Science and Art of Strategic Recovery in Powerlifting
What Is A De-Load
De-loads are a really common addition to most powerlifting programmes and systems.
Defined as a reduction or complete removal of training stimulus and seen as being a strategic decision within the training cycle. They would be used primarily for additional recovery and allow for increased adaptation from the training you have undertaken. The confusion comes as there are many different versions and styles of de-load you can implement into your training, also when to add them in, do you use unplanned (auto-regulated) or planned (programmed) de-loads? Should you drop volume, intensity or both? How many days should the de-load las? For something so simple in principle the waters can become very muddied.
My hope is that this article will clear up that confusion and allow you to implement a de-load based on research and 20 years of practical coaching experience.
What You'll Learn In Today’s Newsletter
The scientific definition of de-loading
The different types of de-load you can implement
Practical strategies for coaches and athletes that the best strength coaches and educator use
What The Research Says
There isn’t a huge amount of research on de-loading, but of the papers that are available there are some clear definitions of what a deload is;
Bell, Nolan, Immonen et al. 2024
"a purposeful reduction in training demand"
Rogerson 2024
"a temporary, purposeful reduction in training stress designed to manage fatigue while maintaining training adaptations."
Bell et al. 2023
"a period of reduced training stress designed to mitigate fatigue and enhance preparedness"
So, from the above definitions a few words stand out.
Purposeful
Reduction
Stress
It is clear that de-loads are a very intentional method to control fatigue, enhance recovery and improve sporting performance during the training cycle. Another thing that was made clear was that de-loads are not tapers, which is a subtle but important distinction due to the timing and desired outcome of the programmed rest and recovery. One to recover for maximum results (taper), another to recover for continued progress (de-load).
There is some conflicting evidence within the research, one issue that I have with the journal articles that I read over the years is that the methodology is flawed. Journals that show that de-loading is less effective than continuous training, in these studies training was completely removed for a week, then picked up again. Having been around lots of different sports in my 20 years of coaching I have yet to meet any practitioner who removes all training and would label that a de-load.
The Different Types Of De-Load
There are classically 3 types of deload you could use and they are based on the same principles you use when trying to apply work and drive adaptations.
Volume, intensity and frequency, the three core variables you can manipulate to create a stimulus that creates adaptations are the same variables you manipulate to enhance recovery. More work will see you getting a strong signal for change but comes at a price due to muscle damage, joint stress and psychological load. Less work will give a much weaker signal but leave more resources for adaptation to occur and incur a lower cost of training.
1. Volume
Likely the most popular and obvious of the strategies available, reducing volume is a great way to manage biological stress and therefore recovery.
Maintain intensity (weight on the bar)
Reduce total sets by 40-60%
Keep exercise selection similar
Example: If you normally do 5 sets of squats, reduce to 2-3 sets while keeping the weight the same.
2. Intensity
By reducing the load on the bar you limit psychological stress (getting up for it) and also acute adrenal fatigue caused by repeated high intensity training.
Maintain volume (total sets/reps)
Reduce weights by 20-30%
Focus on perfect technique
Example: If your working sets are at 315lbs, reduce to 225-250lbs but keep the same number of sets.
3. Frequency
Very similar to volume de-loading, modifying frequency will reduce the overall load experienced, giving more resources to recovery modes.
Reduce training sessions per week
Maintain intensity in remaining sessions
Allow for extra recovery days
Example: Drop from 4 training sessions to 2-3 sessions per week.
The Art of De-Loading
Having a clear idea of what de-loading is and also what types are available is incredibly helpful but the art comes when combining the coach, lifter, training systems and programming variables. This is the key to a de-load being a successful part of any training system.
There are ultimately two primary methods of applying de-loads into the training cycle;
1. Programmed De-load:
Built into the training cycle at pre-determined intervals i.e. every four weeks
2. Reactive/Auto-Regulated Deload:
Used instinctively or with physical stress data when the lifter is showing signs of fatigue and under recovery.
Both methods have been used with great success within lots of different and well know training systems. There is no ultimate right or wrong answer.
The other aspects to consider are yourself as the coach, what you see in the training to warrant pulling back.
The lifter themselves, their preferences, do they want to maintain intensity, volume or frequency as they feel better for keeping an element in the program. There has to also be a consideration for psychological burden and burnout, training heavy is hard and de-loading can allow for greater mental recovery and allow the lifter the not be ‘up’ all the time.
This is essentially what coaching is and should help shape any de-loading strategy that gets used.
De-Loading In The Podium Program
In the Podium Program I would traditionally de-load the lifters every fourth week (programmed de-load) with a reduction in intensity while maintaining a moderate volume of work.
Rest and recovery are the key outcomes desired but due to my programming methodology it makes sense to pull back and reduce the intensity. This is in part due to the psychological elements of training heavy as well as the physical.
During weeks one and two, training involves moderate to high volume and intensity. Week three shifts to high intensity with low volume. Week four is the de-load week. In the de-load week, lifts typically don't exceed 80% of 1RM. This allows training to be completed with less arousal, facilitating mental and psychological recovery from training. It removes the burden and pressure of lifting at high intensities and near-maximal loads.
I will also use reactive de-load in the programme as well.
They will normally be very short, around 2-3 days and require the complete removal of any training stimulus. This allows for acute recovery and helps lifter recovery and get back on track with the training.
Auto-regulated de-loads are particularly important closer to competition, when the ability to express maximal force becomes crucial. In the early phases of training, some fatigue is acceptable, but as competition approaches and intensity naturally rises, freshness becomes more important for force expression.
As mentioned, de-loading, just like coaching and programming is an art not an exact science, you can use multiple methodologies to reach the desired outcome.
Programming Tips
Integrate de-loads every 4-6 weeks for optimal results if using pre-programmed approach
Use auto-regulation based on individual response and choose appropriate time to de-load
As competition draws closer use both methods for maximum results
Volume Manipulation
Reduce total sets per session by 40-60%
Maintain intensity staying above 85% of 1RM
Decrease training frequency by reducing training days by 1/3
Maintain exercise selection but reduce overall workload
Intensity Considerations
Reduce training intensity keeping lifts below 80%
Maintain higher volumes of training in line with current workloads
Focus on technique during reduced loading periods
Emphasise quality and execution of the competition lifts
Other Systems To Research
Various successful strength programs incorporate de-loads:
Westside Barbell (pre-programmed)
Juggernaut Training Systems (pre-programmed)
Mike Tuchscherer's Reactive Training Systems (auto-regulation)
The Bulgarian Weightlifting System (Although not called a de-load, there were programmed periods of lower volume training)