Deload Week Planner
Plan a deload that fits your training block: get a suggested deload week, volume and intensity reductions, and the coaching rules behind unloading.
Results
- Suggested deload week
- Week 6
- A scheduled deload mid-block keeps quality high for the second half.
- Volume reduction
- Cut 50%
- Drop sets, reps and foot contacts; keep effort per set similar.
- Intensity reduction
- Cut 15%
- Lighter loads and lower-effort jumps; keep technique sharp.
- Sessions during deload
- 4 of 4 per week
- Keep frequency; the volume cut is what clears fatigue.
Deload timing by fatigue (intermediate athlete, 8-week block)
| Fatigue | Typical deload week | Volume cut |
|---|---|---|
| Low | Week 8 | 40% |
| Moderate | Week 6 | 50% |
| High | Week 4 | 60% |
Deload week template for a jump athlete
| Focus | What to do |
|---|---|
| Strength | 50-60% of normal sets at 85-90% of normal loads |
| Jumping | Replace most jumps with technique work; keep a few max-effort hops to stay sharp |
| Mobility / movement | Add 10-15 min per session; address known tight spots |
| Sleep & nutrition | Prioritize 8+ hours and maintenance calories |
How it works & limitations
Deloading is coaching practice, not fixed science
There is no universal deload schedule. The timing above combines common coaching practice (every 4-8 weeks) with adjustments for fatigue and training experience. The taper literature shows that short, well-structured reductions before key performances preserve or improve fitness while clearing fatigue.
Signs you need one early
Falling jump height or bar speed, stale personal records, heavier legs, poor sleep, low motivation or rising resting heart rate all suggest the stimulus has outrun recovery. One easier week usually restores output faster than pushing through.
What a deload is not
It is not a week off and not a maintenance week at full effort. Volume drops 40-60%, intensity drops modestly, and frequency usually stays the same (or drops one session at high fatigue). Keep enough stimulus to maintain skill, but not enough to add fatigue.
Sources
Last updated 2026-08-13
- Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007). Effects of tapering on performance: a meta-analysis. Sports Medicine, 37(10), 907-916.
- Haff, G. G., & Triplett, N. T. (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
The suggested week is a framework, not a medical or coaching prescription. Adjust to the athlete's actual recovery and performance signals.
Frequently asked questions
How often should I deload?
There is no universal rule. A common coaching practice is to deload every 4-8 weeks, with beginners and athletes carrying more fatigue deloading sooner. Listen to measurable signs such as falling jump height, slower bar speed and poor sleep before forcing a schedule.
Should I reduce volume or intensity on a deload?
Both work. The most common approaches are keeping intensity and cutting volume by 40-60%, or keeping volume and cutting intensity by 10-20%. Full rest weeks are an option for very fatigued athletes but are not required.