A deload is a short period of easier training that lets fatigue fall faster than fitness, so the athlete comes out of it able to show and build on what the previous block developed. Done well, it is not lost training time.
Planned or reactive
Planned deloads sit at fixed points, commonly the last week of a 4- to 6-week block. They are easy to organise and work well with groups. Reactive deloads happen when the data says the athlete needs one. They are more precise, but rely on you watching closely. Many coaches combine both: a planned deload by default, brought forward if an athlete is clearly struggling.
Signs a deload is due
- RPE climbing for the same loads, week after week.
- e1RM flat or dropping across two or more weeks despite good sessions.
- Missed reps on loads the athlete handled comfortably before.
- More missed or cut-short sessions, or the athlete reporting aches, poor sleep or low motivation.
What to change
The usual approach is to cut volume and keep some intensity, so the athlete stays used to heavier loads without the fatigue of a full week:
- Cut working sets by roughly 40–50%.
- Keep loads moderate, around the lower end of the block’s intensities, or slightly lighter.
- Keep RPE at 6–7 so nothing gets close to failure.
- Keep the same exercises, so the athlete returns to familiar movements.
A deload week is also a good time to test or estimate maxes at the end of it, so the next block starts from fresh numbers.
In PeakPlan, an athlete’s Performance tab shows e1RM over time, and sessions show prescribed load next to what was logged, including RPE. Together they make the signs above easy to spot.