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Coach Sheet

Glossary entry — methodology

Deload

A planned week of reduced training load (volume and/or intensity) to clear accumulated fatigue before the next training block. Typically last week of a mesocycle.

What deloading means

A deload is a planned week of reduced training stress, typically at the end of a mesocycle. The purpose is to clear accumulated fatigue so the next training block starts with a fresh baseline.

Two main approaches:

  • Volume deload: cut sets by 30-50%, keep loads similar. Sets feel like normal training but there are fewer of them.
  • Intensity deload: keep sets normal, drop loads to RPE 5-6. Sets feel light but volume is preserved.

Most working coaches use volume deloads for hypertrophy blocks (where volume drove the stress) and intensity deloads for strength blocks (where heavy loads drove the stress).

When to deload

Standard scheduling: every 4-8 weeks. Some lifters need deloads every 4 weeks; advanced lifters in low-volume programs can stretch to 8-12 weeks.

Signals you need a deload regardless of schedule:

  • Stagnation flag: e1RM hasn’t increased in 4+ weeks
  • Persistently elevated RPE: same prescribed loads now feel like RPE 9 instead of RPE 8
  • Performance regression: bar speed slower, technique drifting, missed reps on previously hit prescriptions
  • Sleep/mood disruption that lines up with training intensity

Common deload mistakes

Skipping it. “I feel fine, I’ll skip the deload.” Two more mesocycles like this and you’re debating whether to take a full week off because of overuse pain.

Making it too easy. RPE 4-5 deload that cuts volume by 60% is a vacation, not a deload. Aim for 30-50% volume reduction with quality movement.

Skipping accessories. A deload of compound lifts only, with full accessory volume preserved, isn’t a real deload. Cut accessory volume too.

RPE-based prescription on deload. Telling a client “RPE 5 across all sets” lets them pick arbitrary loads. Use fixed percentages of recent loads (e.g., 70% of last week’s top set) on deload weeks instead.

In Coach Sheet

The Workout Plan tab supports marking a week as “deload”, which switches the load progression logic. Save Week skips its standard progression rules during deload weeks and uses fixed percentages instead. The Coach Dashboard surfaces stagnation flags as a signal that a deload might be needed before the planned schedule.

Sources

  1. [1]
  2. [2]