You may have heard someone exclaim with pure joy, "TG IT'S DELOAD WEEK!"
This is a natural reaction after working super hard for the last several weeks, amiright or amiright? 🤣
Deload is simply reducing the intensity and volume to encourage recovery.
As you've heard me talk about the RPE Scale in the past, this is when this tool can come in very handy.
During deload week, you will likely bring down the intensity and volume to an RPE 5-6, after primarily working in an RPE 7-9.
If you're working with percentages, think reducing your load by 30-50%.
Although deload weeks are programmed into your program every 4-12 weeks depending on the training phase, you can also deload as needed.
This could be due to lack of sleep, high stress, fatigue, going on vacation, etc.
Sometimes, we just need it!