When To Deload?

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1

As some may already know, im currently in a sprinting program

weights 4x a week
sprinting 2x a week
tempo 2x a week

now i have done a search and that but i couldnt find the right information

so i was wondering if anyone can point me in the right direction of when to deload? lie how many weeks? what do you do in a deload? is it just resting?

thanks

2

You could train for 3 weeks then have a deload week. The more advanced athlete will usually deload more frequently (sometimes 2 weeks hard, 1 week deload) than the novice/intermediate athlete (sometimes 4+ weeks hard, 1 week deload). Charlie generally recommends 3 weeks hard, 1 week deload.

For a deload week, just drop the volume and/or intensity a bit for all exercises. Don’t just take it as a total rest week. A deload week is most important for maximum strength work. I don’t think you really need to regularly deload your track work. Can anyone else comment on this?

For example, if your normal workout for squat is
3x5 @80%

your squats for a deload workout could be something like:
3x5 @65-70% or 2x4 @80%

My advice is very general. You could take a look at this for some more specific ideas:
http://www.elitefts.com/documents/deload.htm