A FAVOURITE topic auf mine. I NEED to chime in.
Deloading is a tool for dual factor training but not absolutely a part of the theory.
The DF Theory (thx zatsjorski and sorry if i spell u wrong wise old russian guy)
states u got 2 effects after training:
Fatigue and fitness.
After some time the fatigue masks the fitness-so u deload or taper to let this fatigue go away.
Its stated that fitness last 3x as long as fatigue-thats why there is the classic 3 weeks loading or hard training, and 1 week deload paradigma.
3:1.
Thats it.
You build up fatigue with every programm. There is also no "Dual Factor Programm" or a "Supercompensation theory" programm-thats bull.
That are only theories to explain how fatigue and fitness are influencing each other.
Based on the theory you can plan your training.
So from the guidlines-which are quite logical:
-Deload or tapers have a duration of 1-4 weeks with 2 weeks the average.
-The longer the loading period the longer or the more drastic the deload will and SHOULD last and be(concentrated loading)
-An immedately taper is better than a step tapper (so u reduce the load in a sudden not step wise)
-Its advicable to reduce the volume but remain frequency (the protein synthesis stuff which means that after 72 hours it goes down to normal again-so reducing frequency is not (always) key)
-Volume reduction is best. again depending on the previous load employed and can range from 50%-90% with 60% the sweet spot in normal cases
-Remain the intensity or increase it. intensity is regarded as the main stimulus to remain and spur gains. Donīt go ever than 10% under the weights u worked with. Except for 1 week. Better reduce the volume than intensity.
-Excpect performance increases about 2-7% after a taper or deload
So summed up NOT SET IN STONE BUT A USEFUL GUIDELINE:
-Deload for 2 weeks
-Reduce volume by 60%
-Reduce intensity by 10%.
-The rest depends on the individual
hope that helps guys.
