Deloading

I am trying to figure out when to deload. How many cycles (non competition cycles) do you run back to back before you deload?

I have read through the yearly loading thread and have seen Coach Sheiko recommend an active deload after a competition, but can't seem to figure it out.

For example - I have run four cycles back to back and have two more to go before I do a complete cycle. Do I run them all consecutively or take a deload week?

Thanks in advance.

This question comes up frequently and hopefully the title of this post will make it easier to find the answer in the future.

Deloads are built into the program.

Looking for them elsewhere shows that the idea of alternating large, medium and small load workouts has not been completely understood. It's a lot to take in I guess at first. Large loads provide the stimulus, medium loads maintain train-ability, and small loads assist recovery and initiate super-compensation.  You also have several layers of loading: daily, weekly, monthly, etc. each with alternating magnitudes. The purpose for these layers is that you have different systems that respond and recover at different rates. So you're always loading and deloading as it is.

Brilliant reply, thanks!

This makes a lot of sense and boils the issue of deloading on Sheiko much easier to understand.

All the best

I know I have seen Boris talk about short recovery cycles post comp and that these can periodically be used as deloads if need be. As Robert said the programs have their own deloading included, but I suppose if you're training without a comp in mind as a goal then a deload every 20ish weeks wouldn't hurt. I know my wrists were basically turning to glass when I ran a 24 week bench cycle a while back.

Thanks, Bench!

I know I have seen Boris talk about short recovery cycles post comp and that these can periodically be used as deloads if need be. As Robert said the programs have their own deloading included, but I suppose if you're training without a comp in mind as a goal then a deload every 20ish weeks wouldn't hurt. I know my wrists were basically turning to glass when I ran a 24 week bench cycle a while back.

I'm on the 5 week deload for the 4 day cycle as it is. Makes me feel LAZY, man.

I just finished my first run through of the 4-day program.  Took a week off, and now am back at it again.  Felt really refreshed towards the end of the week off.

Just some (but not all) further illustrations of the different deloading layers...

Daily: Monday was a hard bench day. Wednesday is easier benching.

Weekly: More volume one week, more intensity the next. Week off after a comp.

Monthly: Comp block itself.

I was planning on staying on the large load intermediate for the 12 weeks then repeating it again, is this wise or should I be doing medium and small loads too?

I was planning on staying on the large load intermediate for the 12 weeks then repeating it again, is this wise or should I be doing medium and small loads too?

If the large version suits you well, repeat it.

Thanks robert.

I have just finished running 37, 30, 32w1, 37, 30, 32(skipped week 3) and competed yesterday. From what you're seems as if the comp cycle should have deloaded me enough to jump back into 37 Monday? I understand had more prep cycle compared to comp cycle than prescribed so maybe it would be wise to do something like 32w3 before getting back to normal training? Thanks.

Do 32w3. The deload was to prepare you for the comp. The comp itself requires it's own recovery.

Hey Robert, I found this thread but didnt find the answer I'm looking for. Sorry if it's because I'm dumb.

I'm currently running the advanced medium load program in the app but am not going to compete. After finishing prep cycle 3, should I still do the comp cycle or just start over with prep cycle 1 (medium or step up to large) or even do a slight deload before starting over?

Thanks in advance!