Why Should We Take De-load Weeks?

What is a de-load week?

A de-load week is a period of time when we dial back on training volume, rep schemes, and intensity in our workouts. A good rule of thumb is to take these about every 4-6 weeks. A lot of times with the ebb and flow of life, you can work these weeks into vacations, family breaks, and busier times. It might seem counterintuitive to take time off of what is suppose to make you better. Think of yourself sitting on a scale, one side is STRESS the other side is RECOVERY. When we workout we put a tremendous amount of stress on the body which produces the desired results of increased endurance and building lean muscle. When we rest we allow the body to relax and recover which also produces desired results. What does it take to keep ourselves sitting evenly in the middle of this scale?

How should we implement a de-load week?

A de-load week does not mean that you should stop moving all together for the week. During this time, it is necessary to get out and do something less strenuous then a normal day at the gym. Good options are hiking, swimming, mountain biking, or extra mobility in the gym. You could also use this as an opportunity to get some body work. For example: deep tissue massage, acupuncture, dry needling, and longer periods of stretching. Let the body relax, rest, recover, and recharge. By doing this, we can continue to train hard for extended blocks of time. We will teach the body to work hard and rest when we want it to, ultimately improving our bodies longevity.

You KNOW you have executed a de-load week correctly if you are chomping at the bit to get back into the gym. Once the mind, body, and soul takes the time to rest you should be absolutely itching to GET BACK AT IT!

Coach Emily