The Deload Dilemma


1 Comment The Deload Dilemma

    What exactly is a ‘deload’? Everyone has their own perception based on their style of training, and previous positive/negative experiences. Typically, a deload is defined as ‘a period of lowered training intensity and volume alongside additional recovery techniques’. This comes after a period the athlete/lifter has participated in ‘overreaching’ (or slight overtraining). The deload is not a familiar period at Westside, as we constantly rotate the main lift(s) and auxiliaries in order to avoid accommodation as well as overuse injuries. Also, athletes train at over 90% 2 days a week with this rotation of exercises which allow us to keep them at a competition state year round (barring additional conditioning and GPP). The only time we come close to what the rest of the powerlifting community calls a delaod would be at certain times of Circa Max. As during this period max effort lower work shifts around (weeks 1&2 shift from Monday to Friday) this leaves 2 additional days for pure auxiliary/prehab/rehab work. Heres’s a quick list of our top 4 auxiliaries we use for just such occasions…

1) Sled Pull (forward, reverse)

2) Banded Walk (forward, lateral, reverse)

3) Reverse Hyper (<90lbs)

4) Banded Shoulder Traction (30-60sec)

__________________________________________________________

Need Supplies?

Bands

Books

Training Videos 

*In-stock items will ship out next day

__________________________________________________________

Need more structure or variation? Want to see videos or have Louie Simmons answer your questions? Join our conjugate training based membership site.

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.