Blog 30 De Loads
- Geoff Wiseman
What are they?
Why they are used?
This concept of de load is interpreted so many different ways and people and coaches do a lot of different things.
Im going to explain how I expect my clients to conduct themselves during a de load week
Squats:
Session 1
Nb: 10 – 12 is the Rep range window and the aim is always to hit the top end!)
A1: Back Squat, 5 sets, 10 – 12 reps, 5010 tempo, 150 second rest
Set 1: 100kgs for 10 – 12 reps
Set 2: 105ks for 10 – 12 reps
Set 3: 107kgs for 10 – 12 reps
Set 4: 110kgs for 10 – 12 reps
Set 5: 112kgs for 10 – 12 reps
My clients generally do 2 full sessions before a de load session.
Below is what I’m looking for in one of my clients de loads
Session 3:
A1: Back Squat, 3 sets, 10 – 12 reps, 5010 tempo, 150 second rest
Set 1: 112kgs for 10 – 12 reps
Set 2: 115kgs for 10 – 12 reps
Set 3: 120kgs for 10 – 12 reps
Session 4 would return to the normal prescribed sets
OK, so you will see that the number of sets has dropped by 2 but the weight (intensity) has/should have increased (I used easy numbers for examples of increments)
Reason for this de load, is because the training we do introduces more stress to our body. Along side muscles been used the nervous system is also heavily used. The important thing here is the nervous system takes longer to recover than the muscular/skeletal system to recover. This reduces the risk of injury and also aides the gains in the grander scheme of things.
Hope this sheds some light on this De load word that been flying around
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