Regenerative training, in other words, deload, is a strategic depreciation that aims to reduce the training volume. We use this type of solution when, in the used force plan, we start to record the inhibition of further progression by not being able to add more load.
This is not the only reason for using deload. Sometimes athletes use regenerative training as a permanent element, knowing their body so much that they do not wait for the first symptoms, and after a set period of time they simply train less.
When to use deload?
Regenerative training should be used when
Why do we need deload?
The use of strategic deprivation is the same element as the use of training progression. Every self-respecting athlete in the course of his professional career has periods of peak form, as well as time for rest and recovery. The use of the planned deload, i.e. the reduction of the training volume, the intensity of the effort, is aimed at maintaining a constant progression despite the fact that at first glance, we will go back a bit. This type of activity allows us to regenerate the nervous system, as well as muscle mass receives less stimulation, less damage to its structures, which allows it to regenerate faster.
How to plan deload?
In order to take advantage of the period of training, we have several methods and methods available. One of the easiest is total rest from strength training, where after a period of 7-10 days we return to training using about 50% of the volume from before the break. Personally, I recommend this method to all people who train naturally. 7-10 days without any physical effort is the optimal time to fully regenerate your body, allow you to compensate for health damage and heal minor injuries.
For people who are more “predisposed hormonally, usually arranging a training plan, we do not use total breaks from the effort, and cut off half of the training volume or in the case of people training mainly under TS (powerlifting) reduce the load, going back several steps backwards.
In practice, it looks like this
Standard leg training
Leg training in the case of deload
As we can see the training has a reduced volume of exercises, as well as an increased number of repetitions in the series, which aims to reduce the overload of the muscles as well as the nervous system.
We can also use the method with a reduced volume of the series
What else can we do as part of regenerative training?
The period of regeneration is the right time to improve the mobility of the joints. The time we gain on the reduced training volume should be spent on stretching, rolling or using muscle relaxation techniques. This type of activity will allow our tissues to regenerate faster, and we will also take care of our muscles from the functional side, which is neglected by people training in the gyms.
An important element is also mental relaxation. Regenerative training, as the name suggests, should be a time when our body is resting, but the mind should not be absorbed in thoughts that we are losing something during this period. I know many people for whom a few days without training cause a panic effect, and in the mirror they see how their silhouettes begin to get smaller. There is only one way – LIST OUT! A few days without any effort does not hurt your muscles, and you can take time to rest as a battery that you will use at 100% when you return.
In addition, do not forget about the diet. While a large group of people in the deload period gives themselves free from diet, I am a proponent of the opposite action and focus on it even more. Why? The withdrawal of dietary meals during this period and the inclusion of several less valuable dishes, which will be rich in omega 6 or sugars, will promote the maintenance of the inflammatory environment, as well as our insulin sensitivity will deteriorate. If we want to regenerate fully and use the break period most effectively, we provide the highest quality fuel to our body. Only the correction should be caloric supply, which should be reduced by the calorific value that we need for the training.
You can read also: Benefits from Full Body Workout (FBW) training