Deloading Wisely

I started my deload week a few days ago, and I was actually looking forward to it.  Never think of your rest week (although it shouldn’t be complete rest), or deload week as a lackluster point in your training.  Consider it a period of time for recovery and for your body to get stronger and adapt to the demands of your training.  Use the time to fill in any gaps in your training as well.

Take a look back in your log book (which you should be keeping, and following these steps).  You may find you’ve been doing tonnes of bilateral training (i.e. back squats) and have been neglecting any form of unilateral training.  If this is the case, your deload week would be a good time to throw in exercises like single leg deadlifts, Bulgarian split squats, or skater squats (video).

Use this time to introduce something new into your training.  See if you like it and if you do, then implement it full-time.  I know it’s really easy to get caught up in your specific training as it becomes routine. It’s easy for subconscious blinders to be activated.  Next thing you know, you’ve been training a certain way for 8 weeks and realize you’ve been completely neglecting important aspects of a complete program.

For those of you thinking “skater squats!?…..”BULGARIAN split squats?!…”What are you talking about???”…Don’t be too worried.  They just put a spin on the basic movements we should be training.  If you haven’t mastered the basic movements, or don’t know what they are, I would suggest taking a look at Zach Moore’s page.  He has recently done a write-up of the basic human movements and how to train them.  (That is only Part 1 as well, so stay tuned for the second.)  Master these movements and then try altering them. For example, understand and have the ability to perform a hip hinge (deadlift) movement, then try it single leg.

You can accomplish a lot during your deloading time, so use it wisely!

Good luck going into the new week!


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