Fitness
Deload Week Protocol
A deload week protocol cuts training stress for five to seven days to clear fatigue while keeping movement patterns—planned before breakdown or on a regular cycle.
A deload week protocol reduces training volume, intensity, or both for about five to seven days to dissipate fatigue while maintaining skill. Options include half the sets, lighter loads at the same reps, or technique-focused work without grinding.
Schedule deloads before performance drops or every four to eight hard weeks.
Common questions
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Should you deload volume or intensity?
Either works—cut sets by forty to fifty percent or keep sets but drop load ten to twenty percent. Pick the variable that has been pushed hardest in your block.
Related terms
Put Deload Week Protocol into practice
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