Frequency Deloading

Written on June 4, 2008 at 9:43 pm, by Eric Cressey

Q: I recently purchased your e-book, The Art of the Deload, and really enjoyed it. You did a great job of outlining several different methods that I plan on using in the months to come. I did have one follow-up question on the “Exercise Reduction Week” deloading approach. You talked about making some modifications to go from four days per week to three days per week during the deloading period. Are there certain people for whom this work would better than others?

A: Great question – and the answer is ABSOLUTELY!

I like the frequency reduction deloading strategy for athletes in particular. Many of them already have a lot of training going on with lifting, conditioning, movement training, tactical work, and sport practice. Simply dropping volume of these sessions doesn’t really “deload” their hectic schedules. Many of them would rather go to 2-3 full sessions per week than they would keep the four and do less volume in each appearance.

However, for the ordinary weekend warrior for whom lifting is the only form of exercise he gets, I think the frequency is valuable. It favorably affects the endocrine, cardiovascular, and immune systems. Additionally, each time that lifter goes to the gym, it’s a chance to do some mobility, activation, and foam roller work that can help to keep him healthy long-term.

So, to recap, if you’re a busy athlete, you can reduce your frequency. If you’re lifting as your only form of exercise, keep the frequency up.

Learn more about The Art of the Deload.