Hi! 3 weeks [of Low Fatigue program] under my belt, bad pun intended, and I’m loving it! So, thanks!
That said, I’m not seeing where a traditional deload (reduction in volume around 30-50% and intensity) is embedded. I’m starting week 4 and I’ve traditionally had reloads during that 5th week. Any insight and context would be greatly helpful.
This program has people deload every 6th week, as I think most people can run these blocks a a little longer without needing a deload. The longer we can train without deloading, the better, generally speaking! Why? More “real” training = more better.
Ahh thank you! I guess I’ve been used to more frequent deloads. I can see your explanation and appreciate it! What is your thoughts on deloads that remove approximately 50% of the volume but keep the intensity at 75-90% of the previous week?
I think the approach to deloads varies based on the need. For example, if a deload is advised due to an injury or excessive fatigue, I don’t think maintaining intensity is a good approach. If a deload is in used to enter a new training block with new movements, programming, etc. then I think maintaining intensity is reasonable.
That is interesting. Embedded in your response is the idea that deloads occur at the beginning of a new block, rather than how I’ve always understood it - the end of a block. I’m not sure if a big gulf exists in outcomes regarding the two approaches but I look forward to trying this approach in a week or two!
Hmmm, yea, this may be semantics because whether it’s at the end or the beginning of a block or training cycle, the deload is occurring at the same time.
That said, the impetus for a deload/low stress/pivot week is to dissipate some fatigue and transition into the next training cycle. I think that’s best done by using the exercises contained within the new block (for the most part) vs. continuing the old block. To me, this means it’s at the “start” of a new block, not the “end” of the previous block.
I wouldn’t predict any differences between the two approaches, but if it means anything, I never program a deload at the end of a block.