Why Training Less (Sometimes) Makes You Stronger

Most athletes treat the offseason like one long sprint.

More lifts. More reps. More effort.

And while effort is important, nonstop intensity with no breaks is a fast track to plateaus, burnout, or injury.

If you want real, long-term strength and speed gains, you need to deload.

What Is a Deload Week?

A deload is a planned reduction in training volume and intensity—usually around every 4 to 6 weeks of a strength or performance phase.

Think of it as a pit stop, not a setback. You’re giving your body and nervous system time to recover, adapt, and rebuild stronger.¹

Why It Matters

1. Nervous System Recovery

High-intensity training doesn’t just tax your muscles—it overloads your central nervous system (CNS). If you never let the CNS recover, your speed, focus, and force production all suffer.

2. Joint and Soft Tissue Health

Your tendons and ligaments adapt more slowly than muscles. A deload week protects them from overuse and allows structural recovery.²

3. Hormonal and Mental Reset

Deloads reduce accumulated fatigue, lower cortisol levels, and give your brain a psychological break from constantly “grinding.”

4. Better Long-Term Gains

Athletes who deload regularly consistently outperform those who go full throttle year-round. Strategic rest = better adaptation.³

How to Deload Properly

Frequency:

Every 4–6 weeks, depending on training age, intensity, and recovery levels.

Duration:

Deloads typically last 5–7 days.

How Much to Reduce:

• Decrease volume (sets/reps) by 40–60%

• Drop intensity (weight/speed) by 30–50%

• Keep movement quality high, but lower output

What to Focus On:

• Technique refinement

• Active recovery (mobility, light cardio, breathing work)

• Mental reset

• Sleep and nutrition

What a Deload Week Looks Like

Example – Week 5 of a 6-Week Training Block

Key Takeaways

• Deload weeks boost strength, speed, and recovery by allowing your body to adapt

• Plan one every 4–6 weeks, especially during intense offseason phases

• Drop weight and volume—focus on movement quality and recovery

• Athletes who train hard and recover well see better long-term results

I don’t guess. I program training phases that include performance spikes and recovery windows—so our athletes don’t just work hard, they improve consistently.

Get your program here

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Zatsiorsky VM, Kraemer WJ. Science and Practice of Strength Training. Human Kinetics; 2006.

2. Aagaard P, et al. Role of the nervous system in sarcopenia and muscle atrophy with aging: Strength training as a countermeasure. Scand J Med Sci Sports. 2010;20(1):49–64.

3. Pritchard HJ, Keogh JW, Barnes MJ, McGuigan MR. Effects and mechanisms of tapering in maximizing muscular strength. Strength Cond J. 2015;37(2):72–83.

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