Hey! Coach Risley here, deloads suck! Or do they? I’m willing to bet if you’re someone that thoroughly dislikes these periods of active recovery then you may be someone that doesn’t train hard enough to enjoy the pleasures of relaxing.
That being said, when should you deload? Here are a few signs that I often see that help me determine if an athlete needs these periods of active rest. Generally speaking, this recovery phase can be anywhere from 1 day to 2 weeks depending on the amount of fatigue you’re carrying.
Sometimes you have a bad day and just need to go home and sleep it off until the next day, other times you’re so burnt out that you may need to take a whole 2 weeks just to feel normal again.
As you can see our mindset or mental fatigue is the primary thing that helps us determine the length in which we need to recover ourselves so we don’t get burnt out. If you’re experiencing thoughts like “I don’t want to be here” or “this is not even fun” during a middle of a set, then you may be experiencing a sign that you need to deload. Regression in training performance is also a great sign that you’re doing too much and need some rest.
Deloads are very important! They are one of the fastest tools to help you train at 100% as frequently as possible next to sleep and nutrition.
Believe it or not, you’re not a Superman/woman! Training hard is great and I have so much respect for you in doing so! That’s all the more reason why we need to pull back when we see the signs so we can do it all over again.
As always I’m here to talk, feel free to reach out! See you all next week.
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