Schedule your deload week
Physical Activity and Sport · Advanced
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Every six to eight weeks, halve the volume while keeping the intensity.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Put it in the calendar
Decide the week before you need it, not once you are already exhausted.
2 minHalf the volume
Same exercises and same loads, half the sets, stopping well short of failure.
Lowering intensity instead of volume reduces fatigue less and detrains more.
1 minWatch for the signals
If performance drops two sessions in a row or motivation goes, bring it forward.
2 min