PERIODIZATION
How to Do a Deload Week (Without Losing Progress)
The three ways to deload, how often, and why performance often peaks the week after a deload — not during the hardest training.
Deloading looks like doing less, but it is a training tool: it lets the nervous system, tendons and joints catch up so the next block can be harder.
Why deload
Deloading drives neuromuscular recovery, gives tendons and ligaments time to adapt (they adapt much slower than muscle), prevents overtraining and creates supercompensation — performance after a deload often surpasses the previous peak.
The three methods
Pick the one that fits your situation:
- Half volume, same intensity (most recommended): e.g. 3×5 at 85% becomes 2×5 at 85%.
- Lower intensity, same volume: work at 60–70% 1RM for normal sets.
- Full rest: light aerobic and stretching only.
When to deload
Plan one deload week every 4–6 weeks, and take an unplanned one if RPE keeps climbing, sleep worsens or joints ache. Many jump PRs happen not in the hardest week, but on the test week after a deload.
Key takeaways
- Deload every 4–6 weeks, planned or forced.
- Half volume with same intensity is the safest method.
- Test after the deload — that is when the gains show.
References
- Verkhoshansky & Siff (2009) Supertraining, Ch. 4
- Mujika & Padilla (2003) Med Sci Sports Exerc
- Bompa & Buzzichelli (2019) Periodization (6th ed.)
Keep reading
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How Long Until You See Results From Jump Training?
A realistic vertical jump improvement timeline: what changes at 2, 4, 8 and 12 weeks, and why starting level, training quality and recovery decide the pace.
TRAINING METHODS
How Many Jump Training Sessions Per Week Do You Actually Need?
Training frequency by experience level, safe plyometric contact volume, and the warning signs that tell you to cut back.
TRAINING PROGRESS
How to Break a Jump Training Plateau
A plateau means the body has adapted to the current stimulus. Diagnose the weak link, change the variables, deload and fix recovery.