The Most Underrated Week in Your Training

The Most Underrated Week in Your Training.

Why a deload week might be the smartest thing you do this month.

I've had every injury you can think of. Tendonitis. Inflammation. Overuse injuries from pushing my body way past what it needed. For years I thought rest was weakness. I thought more was always better.

I was wrong.

Now after over 15 years of coaching and competing I plan my deload weeks deliberately. Sometimes I take two in a row. And every time I come back stronger, faster, and more motivated than before.

This week I want to break down what a deload week actually is, who needs one, and exactly how I structure mine.

What Is a Deload Week?

A deload week is a planned reduction in training volume and intensity. You're still moving, still training but you're giving your body the space it needs to fully absorb all the hard work you've been putting in.

Think of it like this. Training breaks your body down. Recovery is when it builds back up. A deload week is a dedicated period where you let that process happen properly instead of constantly adding more stress on top of stress.

Who Actually Needs a Deload Week?

Honest answer not everyone. If you're a beginner who just started training, going to the gym twice a week at moderate intensity, your body is still adapting. You probably don't need a formal deload yet.

But if any of these sound familiar it's time:

• You've been training consistently for months or years

• You feel constantly tired, flat, or unmotivated to train

• Your performance has stalled or slightly dropped

• You're feeling minor aches, joint pain, or early signs of overuse

• You have a vacation, busy work period, or social week coming up

That last one is something I always recommend. Stack your deload with a trip or a busy life week. Your body gets the rest it needs and you don't feel like you're missing out on training.

How I Structure My Deload Week

Here's exactly what I do and what I recommend for my clients:

Running

I reduce my running volume by 20 to 30 percent. If I was running 50km a week, I bring it down to 40km. Easy pace only. No intervals. No tempo. Just movement.

Gym

I reduce the weight lifted by around 20 percent. Same movements, same structure just lighter. I might keep one session slightly more intense to maintain the feel, but everything else is dialled back.

Sessions

Instead of 5 to 6 sessions a week I bring it down to 3. Clean, simple, effective. Enough to keep the body moving without adding more fatigue.

Daily Movement

Steps stay high. I still aim for 12,000 steps daily. Walking is active recovery it keeps blood flowing, supports digestion, and doesn't add stress to the body.

Nutrition

Clean eating always. No deload on the nutrition. If anything, this is the week to dial it in even more. Your body is recovering feed it properly.

What Actually Happens to Your Body

During a deload week your body is doing a lot of work behind the scenes:

• Muscle tissue repairs and strengthens

• Inflammation drops significantly

• Nervous system recovers from accumulated stress

• Joints and tendons get the break they desperately need

• Motivation and energy come back stronger

The week after a proper deload is usually the best training week of the month. Every time.

Final Thought

Training hard is important. But knowing when to back off is what separates people who stay healthy and keep progressing for years from people who burn out, get injured, and quit.

Deload weeks are not weakness. They're strategy.

If you've been grinding for the past 6 to 8 weeks without a break, this is your sign. Take the week. Come back stronger.

Want a training plan that actually plans your deload weeks for you?

Apply for 1-on-1 coaching here → Apply Here!!​

Let's get to work. 💪