The past couple of cycles have been challenging; many opportunities for new 1 rep maxes in various lifts, increased volume with movements, and more aerobic work. Many of you have adjusted swellingly to the change and are doing well. But, in every training program- even if it's just with classes, there needs to be some sort of Deload. This deload can be met with the lowering of volume, weights, sessions attended, and intensity. In the exercise training world, a deload week is usually incorporated into the 4th week of a training block. However, you don't need to back off on the 4th week of every block. Rather, pay attention to your body in the gym and outside. For many who do take a deload, sometimes a few days of lower training, full deload week, or an entire week off, they come back refreshed and stronger because their body has had time to recover.
I found inspiration to write this blog because I'm currently doing a deload week. The reason why is because I felt worn down, constantly cold, I'd wake up exhausted (even with 7+ hours of sleep), and just unrecovered. However, everyone is different and deload weeks can't be programmed into the class schedule since every member has a different schedule. Thus, this calls for you to individually assess and talk to a coach on how you should personally deload. Below are a few rules on how to approach and apply a deload week to your training.
We want you to be successful and prevent any injuries or shortcomings inside and outside of the gym. Your fitness is a lifelong project, not a quick sprint therefore, listen to yourself and your body. If you have questions on how to do this in the parameters of your membership, feel free to talk to a coach.