Deloading has become a hot topic for me. Considering it's something I'm doing once a month, it's a big part of my programming.
I am often conflicted with deloading. I'll read how it's not necessary. Then there's the feeling that my body does not need a deload. The problem with that is, when my body feels like it needs a deload, I'm usually too late.
Presently I am forcing myselfing to deload once a month. With that I will say, I have never once regretted deloading. Perhaps not science, but telling anecdotal information for me for sure.
What I'm finding more and more training in my fifties is there are no constants. So instead of prescribing myself a specific monthly deload, I take a reflective look from the past three week training block and see what I actually need.
I am just getting back to trap bar deadlifting after dealing with some hip and back issues. I'm actually going to the floor rather than 2" blocks so that's even a little newer for me. I probably haven't gone directly from the floor in five years.
For the first cycle back I started relatively light. There were no ill effects on my body, but the form just didn't feel right. So instead of going super light for my deload or simply skipping deadlift, I increased the weight, but drastically reduced the volume.
The point of that particular day of my deload was to work on my deadlift form. So I methodically took light doubles and kept going up until I was at what will be this month's working weight. During this workout, I was able to figure quite a bit out.
I learned that I need to actually push my knees in a little in the bottom. I also learned that a controlled touch and go versus a full stop at the bottom felt much better on my hips and back.
Even though the weight was in the 90% range of my training max (training max = true max -10%) the volume was only a fraction of what it is on a regular training week. I felt great and I learned a lot as a result. I'd say that's a pretty effective deload workout.
Don't be afraid to think outside of the box on your deload. Just don't use it as an excuse to do too much work. The rule of thumb I use is "If there's any question that I'm going too heavy with something during a deload, then there is no question. Lower the weight and or volume."
