Deload Week – A sample Deloading Workout

By On · 13 Comments · In Bodybuilding / Muscle Building, Complexes and Circuit Training, Figure Athlete Training, Fun / Interesting Stuff, Program Design / Periodization, Strength Training, Stretching / Flexibility
As you may already know from reading Alli’s training Blog – This week is a Deloading phase for us. . We have  a great workout group consisting of myself, Alli, Mark (Simonetti) Simon and MMA guru, John Rallo. We have all been hitting it very hard lately and our bodies are in need of a rest and recovery week. So, to help us recover, we have toned things down a great deal and we are currenlty doing a Deloading workout each day. . I’ve found that many folks, even  Strength Coaches and Trainers have trouble figuring out what to do and not to do during a Deload phase. . So, in today’s post, I’m going to provide you a sample of a Deloading workout. . Below is a layout of the exact Deloading workout we did today. This deload workout is lower- body dominant because today (Tuesday) is a Lower-body training day for us. .

Sample Deload Workout for the Lower-Body

. This Delaod Workout is performed Circuit training style with 3 different work stations: . Station #1 – 4 Minute Ride on Airdyne Bike at 60-70 RPM . Station #2 – 4 Minute Sled Pull (mix up facing forward and Backward) w/200lbs load (done on turf) . Station #3 – 4 Minute Mobility/Activation Sequence, 1min High Hurdle Step-Over , 1min Mini-Band walks (any direction), 1min Yoga-Plex, 1min Dynamic Pigeons (hip rotator stretch) . Rest 1 Minute between stations. Perform  3-4 rounds of the entire circuit. A full circuit takes 15minutes total. So, 3 rounds takes exactly 45min time. Four rounds take 1hr. .

Important Deload Week Notes

. After this or any other deloading workout – You should NOT feel tired or be out of breath! Instead, you should have a nice sweat going but still be able to talk normally and feel minimal muscle fatigue. .

REMEMBER – A deload week is for active recovery, it’s NOT a workout and shouldn’t feel like one!

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Don’t forget to post your comments below and tell us what you thought of this Deload workout and about your own personal favorite deloading techniques!

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  • If you like this post – Please feel free to copy it and use it as YOUR next Blog post, Newsletter, etc.: All I ask in return is that you include a link to THIS original post, and that you credit me for my work as the original author, along with this bio at the end of the article:

    Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
    He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.

    You can check out Coach Nick’s articles, DVDs, seminars schedule, mentorship program and very popular hybrid fitness training blog at http://nicktumminello.com/

13 Responses to Deload Week – A sample Deloading Workout

  1. marcus eave says:
    February 3, 2010 at 1:56 pm

    Coach
    What is a yoga plex. I am sure you have posted it somewhere but it eludes me.
    Keep up the amazing instruction!
    With thanks
    Marcus

  2. Carson Boddicker says:
    February 3, 2010 at 2:12 pm

    Nick,

    As always, interesting stuff. Would it be possible for you to post a video of “dynamic piegeons” at some point?

    Best regards,
    Carson Boddicker

  3. MIke Kozul says:
    February 5, 2010 at 9:46 am

    Nick,
    ….love your work, consistently providing amazing state of the art information. If I may ask, what is a “dynamic pigeon?”

    BEST,

    Mike Kozul

  4. Contrast Training – Upper Body Pull « Alli McKee Fit to Figure says:
    February 6, 2010 at 9:45 am

    [...] you’d like to check out one of our more traditional lower body deload workouts, check out Nick’s blog post here. He lays out the entire circuit, time, rounds, [...]

  5. Jason says:
    February 7, 2010 at 2:01 pm

    interesting you should say a deal of the week is not a workout. In the past I have done various dealing weeks, and some have been weight training. The difference is night good deal of the week with weights, is the weight is light, and often the different exercises. I like complexes for some of my deload weeks.

  6. nick says:
    February 11, 2010 at 9:56 am

    Mike,

    Thanks for your positive comments!

    Its a hip rotator stretch. I may eventually post a video of it.

    Best regards!

    Coach N

  7. nick says:
    February 11, 2010 at 9:57 am

    Thanks Carson!

    I may eventually post a video!

    Best regards!

    Coach N

  8. nick says:
    February 11, 2010 at 10:00 am

    Marcus,

    Go here to watch the video – http://www.youtube.com/watch?v=vW_zPRtM7so

    Best regards!

    Coach N

  9. durape says:
    April 12, 2010 at 7:32 pm

    do i need to have a doload week when i only work out 3-4 times(max) a week

  10. nick says:
    April 16, 2010 at 8:16 am

    Yes!
    Go hard for 3-6 weeks. Then rest/deload!
    Coach N

  11. paul says:
    October 24, 2010 at 5:18 pm

    This is the most thorough article ive come across on the “unloading” topic so far (been up all night searching). So are you saying dont lift weights on a deload week? And how do you taper for peaking?
    Paul

  12. nick says:
    November 29, 2010 at 9:14 pm

    Paul,

    Thanks for your comments!
    Many coaches will lift weights (light loads) on deload week. We here at Performance U have a different approach as described in the article.
    We will use some of the same techniques for a tapering phase as well. That said, It does vary from person to person.

    Best,
    Coach N

  13. 2 Sample Deload Week Workouts – How to Deload Performance U Style! « Nick Tumminello Fitness | Baltimore MD Personal Trainer | Sports Performance & Bodybuilding says:
    December 25, 2010 at 12:59 pm

    [...] see another Performance U Deload Workout, go [...]