Biotest BCAA  $29.95 Great for all athletes

EliteFTS Beanie  $9.95 Wear with pride.

10/30/2009 2:45:34 PM - Mini Article: Deloading or DELOADING: It's not about the caps. It's not about ALL CAPS With strength training or training for powerlifting you are in the process of trying to combine many methods of training for the development of many different abilities. Not all these methods need the same amount of recovery or change of movement. Using powerlifting as an example you will see what I mean. Dynamic Work Because of the SPP of the sport it is best to keep the movements the same. These include the dead lift, bench press and squat. Since the movement stays the same the loading patterns need to change. This is where you see all the different dynamic training cycles. We have two manuals detailing these for the squat, dead lift and bench press. Using many different cycles is very important for constant progress. * Average Cycle Length - 3-4 weeks * De-load - after one or two cycles Max Effort Work Because of the increased intensity (the load) needed to use this method the cycles are more limited. The GPP and experience of the lifter also limits the number of weeks one can use the same movement. The point is this movement may need to change every one to three weeks. There are several articles addressing the max effort work available at EFS. * Average Cycle Length - 1-3 weeks * De-load - every 3 to 6 weeks Supplemental Work "Main" These are the main movements you use to drive your lifts. These are different for everyone but could include 4 board presses, GHR, Shoulder Presses and so on. These will be the movement that you feel and know have a direct relationship with your three main lifts. It is very important to train the hell out of these movements so longer cycles can and should be used with higher rep ranges. These movements might cycle for 8-12 weeks. Remember that these are movements that you know can directly influence your main lifts. Choose these wisely! Most lifters will keep these main movements in during the entire meet training phase. The key is to change the load, sets and reps in a direct attempt to make these lifts as strong as you can. * Average Cycle Length - 5-8 weeks * De-load - every 8 to 10 weeks Supplemental "Hypertrophy" Work These are the movements and methods that are used to build mass (if needed). These can change every session and to tear the body down as much as you can. This work should not be part of a pre contest phase. Recovery is more important than mass at this time. * Average Cycle Length – N/A * De-load - every 6-8 weeks Accessory Work "Prehab" This is the crap you have to do to keep from getting beat up. This could be external rotator work, lower back work and so on. Usually higher reps are used with lower intensities so movement change does not have to happen that often. These should not be too taxing. Remember that these movements are for pre-hab and are not supplemental work. So you don’t have to have the same kind of RPE for these movements as you would for your max effort, dynamic or supplemental work. * Average Cycle Length - 8-12 weeks * De-load - every 8-12 weeks Accessory "Stretching" If needed, these movements will not change. But always be learning new ones if need be. I highly recommend the Parisi Warm Up Method DVD and the book Core Performance to help you choose movements. * Average Cycle Length – N/A * De-load – N/A As you can see everything changes at its own rate but you also need to look at the interrelationships that are going on to determine what changes may need to take place. I ripped this off the top of my head and with my two kids tearing into everything so take the numbers for what they are (estimates). They will be different for everyone because we all have different recovery needs and training backgrounds. Some abilities may be de-loaded while others are being pounded. This should be the way most of the year goes. Before a meet or when worn down a full blown de-load should take place. A full blown de-load will involve de-loading all abilities. This process will change based upon what sport you are involved in because of different types of skill based training. Related Products Adjustable Soft Board Press Handle Power Squat Bands and Tubing Board Press Boards Share on Facebook Comment or Ask Question Ask Dave EliteFTS Newsletter Sign up Here for weekly specials, updates, tips and more. Sites of Interest Dave Tate Facebook Page Dave Tate on Twitter Dave Tate on bebo Dave Tate Linkedin Public Profile Dave Tate Mug Show Dave Tate on Friendfeed Elitefts on Twitter EliteFTS on Facebook EliteFTS Vimoe Site EliteFTS Utube Site EliteFTS Flickr Site EliteFTS Q and A EliteFTS Current Articles EliteFTS Multi Media EliteFTS Exercise Index EliteFTS Press Clippings EliteFTS Desktop Wall Paper EliteFTS RSS Feed Banners EliteFTS Phone Wallpapers Products Strong(er) Workout Phase 3 - The Transformation Phase Under the Bar and Raising the Bar - Combo Pack Gym Talk 3 (E-Book) by Dave Tate The Strong(er) Workout Phase 2 (E-Book) Raising the Bar Gym Talk: 32 Lessons From Kindergarten(e-Book) Strong(er) Workout Phase 1 (E-Book) Elitefts Tour De Force Seminar Elitefts Bench Press Manual (e-Book) by Dave Tate Gym Talk - Memoirs of a horny hungry gym rat E-Book Under the Bar Under The Bar (e-book) EFS Basic Training Book EliteFTS Basic Training Manual E-Book Extended Tension by Dave Tate ( E-Book) Gluteal Amnesia by Tate & Cosgrove (E-book) Trilogy Training Program by Dave Tate (E-Book) Exercise Index Squat-Deadlift DVD Exercise Index Bench Press DVD Westside Seminar DVD , Dave Tate

Email This Training Log To A Friend

Link To This Training Log