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