Deload Protocol

[Rowan11088]

What is the recommended method of deloading, for the "average" trainee? I've never been very successful trying to do it, either overtraining or undertraining and running into problems. I ask because I've been following the Bill Starr Strength Factor Routine (Bill Starr 5x5 - Starting Strength Wiki) for about 4.5 weeks now, and I have a grappling tournament coming up in 2 weeks that will require a bit of a rest from the weights.

I'm pretty happy with gains so far, started out with Squat 305x5, and did 330x5 a few days ago. Should I maybe try for 335 this coming weekend, and then take a week off to heal up for the tournament? Should I do less, just some kind of maintenance lighter lifting? What would be recommended?

[enright3060]

A proper deload for you will depend on how well you recover from training. Some lifters lift at 50% and others will do a few reps at 70-75%. Some people take an entire week off.

If you deload, actually deload. Take time off or lift light weights to let your body heal. Your priority is recovery.

It does not matter what is best for the "average" trainee. Unless you are a complete noob, you should know your body well enough to answer this question.



Edit: If you have a BJJ comp in the next two weeks, I would not worry about lifting much for the next two weeks. I would go no more than 70% 2 weeks out with no deadlifting, and then take the week off from lifting during the week before the comp.

[joshetc]

My best deloads are when I basically just "warm up" in all the workouts I would normally do. Usually I start out at like 30% of my 1rm and do a set of 10, then ~45% for 10 and ~55% for 10 then like 70% for 5 or 6 and that is pretty much it.

I hardly ever do it though cause it is kinda hard for me to resist adding more weight and continuing through my sets.

[chia]

If you have a BJJ tournament in 2 weeks, any additional strength training is gonna have no effect on performance at the tournament. Now is the time you should be working on strength endurance and overall conditioning.

[McClure]

Switch to bw/muscle endurance circuits. Make sure your weight is where you need it to be for your class etc...stretch, foam roll and make sure you are well rested and injury free before the tourney.

Good luck.

[Sohan]

Originally Posted by chia

if you have a bjj tournament in 2 weeks, any additional strength training is gonna have no effect on performance at the tournament. Now is the time you should be working on strength endurance and overall conditioning.

+1.

[koef]

I just deloaded last week: 3 sets of 3-5 reps on 60%, and some low rep BW work