• December 15, 2021

Planned Deload

A dancer may do a refreshing hike during a planned deload

Planned Deload

Planned Deload 1024 683 Positive Energy Physical Therapy

A Reduction of Training Intensity Prepares Your Body for the Next Challenge

A simple concept that is hard to implement is a planned deload.

de•load – / də lōd/
(verb) To reduce or (noun) A reduction in the intensity of one’s physical training, as a short recovery period;

For most athletes, taking time off may be considered lost time from continued progress. However, it is important to remember that your body recovers and grows the most during rest. Therefore, a planned deload can be a useful tool to provide your body a chance to recover, grow, and prepare for the next challenge.

How a Planned Deload is Done

A planned deload does not mean ceasing activity and becoming a couch potato. Rather, think of it as a period of active recovery where you perform activities outside of your usual routine. This allows your body to recover from the repetitive physical stress unique to your activity and mentally rejuvenate for the next training bout. For example, runners may go on a bike ride or swim to reduce the repetitive impact while taking a mental break from meeting goals with each workout. A weightlifter can go on light runs or try a different sport to reduce the consistent load on the spine.

When a Planned Deload Should be Done

Scheduling a deload period will be unique to your program. A short deload lasting 3-7 days can be scheduled after you complete an event like a half marathon or lifting meet. A longer deload lasting between 1 week to 3 months can be scheduled after a season or a long training cycle.

To learn more about planned deloads and appropriately scheduling your workout programs, talk to a Positive Energy team member to get started!

A bike ride may be a great activity for a runner on a planned deload.