The document discusses the importance of deloading periods for the human body and training programs. It notes that all training programs eventually stop working if no deloads are incorporated. The body consists of many interdependent systems that all adapt at different rates to training stress. Deloads are necessary to allow for full recovery and supercompensation across all biological systems. Examples of deload strategies and weekly training templates are provided, emphasizing the need for flexibility in programming to match an individual's needs and adaptation.

1. Deload to Reload
…and other stuff

2. The human body
 The human body is nothing more than an
interdependent matrix system that
communicates with and amongst itself all
day long through electronically charged
molecules-you are an ever evolving and
fluctuating organism that is self-regulating
and supercompensating-you are nothing
more than a bio-electrical field that is hell
bent on one function---SURVIVAL!

3. Horse/Carrot Theory
 ALL programs work-they only work for
so long-NOTHING works forever!
 To adapt is not to adapt (Louie
Simmons)
 Definition of adaptation

4. Adaptation
 Hans Selye-GAS (Stress of Life)
 3 stages (Alarm-Resistance-Exhaustion)
 Body does NOT differentiate stressors-all stress is stress and is
accumulative over time
 Only differentiates between Local and General
 Stress response of the body is greater for training than it is for a broken
bone (general vs. local)
 Training affects 7 different biological systems (omegawave)
 Cardiac
 Cardiopulmonary
 Hormonal
 Detoxification
 Metabolic
 CNS
 neuromuscular
 All these systems DO NOT adapt at the same time
 Adaptation is also NOT an equilibrium process (Verkoshansky)

5. Adaptation (con’t)
 Is a phenomenon of accommodation
 characterizes the organism’s entire reaction
 reflects the specific features of the external
influences
 It is the active maintenance of a definite level
of disequilibrium between the organism and
the environment
 The fundamental reason for the origin and
development of accommodative reconstruction
within the organism (Verkoshansky).

6. NOBODY has it figured out
 ALL programs are flawed
 training is by nature incomplete
 No perfect training variable
 No two people respond the same to the same
stimulus
 No one best exercise for anything - they are
all stimulus’ to be used
 There are those who the only difference
between them and GOD is God knows he is
not them

7. Recovery
 REST at some point in time becomes an
actual training methodic
 Recovery/ restoration begins with a well
conceived program that allows for
recovery
 It is the first means of recovery!!!
 The optimal load applied during a period of
supercompensation (deload week) creates
a summation/ additive affect that aids in
stabilizing the increase in performance

8. Other stuff I believe
 There is the opinion of the expert, the opinion of the
coach, the opinion of the athlete and finally the opinion of
the athlete’s body
 The athlete’s body is ALWAYS right-their bodies talk to
you during every workout –are YOU listening???
 As a coach you should be dynamic and above all flexible
 Everything I know I have learned and I change my mind
on certain things on a daily bases (stole from Mike Boyle)
 Increase in volume or intensity must increase amount of
recovery
 Introducing a new exercise also is a means to increase
intensity

9. Reasons for deloading
 Stolen from Jim Wendler’s article on Elitefts
 Give the body a rest (replenish CAR)
 take advantage of supercompensation
 Give the mind a rest
 Prevent overtraining-yes Joe Weider & the barbarian
brothers there is such a thing
 Strength training athletes are prone to overtraining
from too much volume (addisonic-sympathetic
inhibition)-which usually occurs in endurance athletes
and from too much intensity (basedowic-sympathetic
over activity)
 Christian Thibaudeau articles on T-nation detail this
more and is a great source of info

10. Reasons for deloading
 Prevent injury (McGill applied load –tissue tolerance-
safety zone)
 Increase chance of progress
 STABILIZE new level of performance if you set a PR in
training
 shut it down and do not train at that new PR immediately
 allow for the body to accept that new level of increase
 Speed and strength levels fluctuation on a daily basis
 max effort is what you have for that day
 you will not break PR’s every time you perform the same
max effort exercise

11. Examples of deloads
 Deload every 4 weeks-either the 4th week or the 3rd week
 Performance block (USA weightlifting) wk 1-70/6x4 wk2 -77/4x4 wk3-65/7x3
wk4-85/2x5
 Base-load-load-deload wk1-75/5x4 wk2-77/4x4 wk3-80/3x5 wk4-70/4x4
 Performance base wk1-72/3x6 wk2-80/2x8 wk3 67/3x6 multiple rep max
based on a training intensity from a previous 1rep max
 Zatsiorsky performs 60% of their highest volume for the training cycle on the
unload week as a rule of thumb-switches lifting to Tues/Thurs and MB
circuits/tempo work on Mon-Wed-Fri. Decreases the volume of work to the CNS
and unloads the joints. His belief that the extra tempo flushes the system and
aids in restoration process
 Wk 1-70/4-6x3 wk2-80/3-6x4 wk3-75/3-6 wk4-85/2-4x5
 Wk1-70/4-6x3 wk2-75/4-6x4 wk3-80/3-6x5 wk4-70/4x3
 Unload from max effort 4 weeks followed by 2weeks of high rep db work 2x20
with 5min rest intervals
 Max effort work is based on 1rep max of exercise/classical example-floor press
is 92% of 1rep bench max for an athlete
 Max effort exercises follow partial/ full movement scheme ex. Floor press-
incline press-3 board- close grip bench- 2 board- weight releasers (80/60-6x1
5min.rest intervals

12. Weekly template
 Train Offensive / Defensive Line like throwers
 Train Skill / Linebackers / Tight Ends like sprinters
 Monday
 active/ dynamic warm-up
 Speed mechanics/drills (as part of a/d warm-up)
 Wall acceleration position
 Speed training (Charlie Francis short to long program)
 Example:
 1st 3 weeks hills for acceleration 10/10 10sec rest-2mins- 10/20 20sec rest-
2mins-2/30 30sec rest (skill only)
 Total volume of speed training is between 300-500 yards
 Strength training, pre/rehab, squat, posterior chain work (2 exercises),
jumps before or after (primer or pap)
 Post mobility work/stretch static
 Core stabilization exercises/ timed method
 Strength training guidelines with exception of rehab/ prehab work, NO
MORE than 3-5 exercises

13. Weekly template
 Tuesday
 Prehab/ rehab work/cuff-neck-traps
 MB or iso holds
 Upper body training
 Max effort exercise
 Assistance exercise for chest (pap)
 Rowing/ back exercise
 Upper back
 (option) light triceps work low intensity-higher volume/reps, 2-3sets
10-15reps
 Abs/ repetition method
 Active/ dynamic warm-up followed by conditioning, example
2min/3min, yardage based on position
 Mobility exercises/ work, static stretch

14. Weekly template
 Thursday
 Active/dynamic warm-up
 Speed mechanics/drills
 Wall acceleration position
 Speed training-same volume of work as Monday (as
they adapt to workout will change sets and reps )
 Strength training, dynamic effort method (OL / DL, LB /
TE)
 Skill  uni-lateral movements (start with BB lunge)
 Post mobility work/stretch static
 Core stabilization/timed method

15. Weekly template
 Friday
 Pre/rehab work/cuff-neck-traps
 Upper body plyometrics (MB’s, altitude drops, isoballistics, depth
drop push-ups)
 Dynamic bench press (start with isomiometrics-then progress to
reactive/speed method-3week waves straight weight, chains and
bands)
 Tricep emphasis 1- 2exercises (close grip board presses-db tricep
extensions)
 Back exercise / vertical pull
 Shoulders/variations of posterior delt raises-lateral raises
 Abs/repetition method
 Active/dynamic warm-up followed by conditioning (progresses from
timed work/rest intervals to Fartleks to tempo work)
 Mobility exercises/static stretch

16. Conclusion
 Once the body stops learning the body stops growing
 How you perform or present an exercise to the body
is oft times more important than the actual exercise
 Bruce Lee- Having no way as way and no limit as
limit (disregard what is useless and retain what is
useful)
 Always search for the Holy Grail and realize there is
no magic formula or magical programs
 there are many means and methods. Use them all!
 there are always ways to improve your training program (if
and only if you are willing to be open-minded)
 Train optimally not maximally

17. Sanity
 The following people are held responsible for
maintaining my sanity:
 Louie Simmons and all of the Westside athletes
(which includes Dave Tate and Jim Wendler)
 Tom Myslinski, Allan deGennaro, Paul Childress,
Charlie Francis, My Sportster and Harley
Davidson, most of all Mike Hope who without I
would have begun a heroin addiction years ago!

18. Websites
 Elite fitness system (elitefts.com)
 T-Nation.com
 Gashead.org
 Ruggedmag.com
 Charliefrancis.com
 Poloquin’s
 Higher-faster sports.com