Regular de-load weeks are an essential component of any effective structured exercise program. With each planned training phase, the de-load week is designed and timed to complement the specific training goals that were identified by you and your coach and best manage the accumulation of fatigue needed for adaptation.
The importance of having a Performance Coach drive your programming include:
- An evidence-based approach with sound clinical reasoning for everything you do
- Tailored program design based on thorough assessment
- Strong emphasis on technique and skill development for life long health
- Ability to liaise and refer to allied health professionals for greater outcomes
De-load to Re-load
De-loading is a structured rest period from training that allows for recovery, while enhancing the adaption to the current program. De-loading can last anywhere from a few days to a week and be dependent on training volume, frequency, intensity, age, and general health and performance needs.
Your nervous system is first to adapt to any introduction, increase, or change in exercise and training. As the program progresses, so will the ability of your nervous system to regulate your body, facilitate changes in the muscles, build strength, and develop cardiovascular output.
It’s important to remember that as a client, the de-load phase should not be seen as a regression from training, nor feel lazy or worry that physical and neural progressions with be lost. A structured program that includes conscientious periods of rest, increases the performance potential and allows for consistent training year-round with a much lower risk of injury.
De-Loading & Soft Tissue Therapy
Soft tissue therapies including remedial/sport massage, dry needling, passive stretching, cupping and mobility exercises, enhance the recovery of the nervous system and the effects of training on the muscles, ligaments, and bones. Research shows that spending time during your de-load de-sensitizing soreness in the body, has a positive effect of maintaining mobility, strength, and power (1).
Benefits of Soft Tissue Therapy include:
- Release of tension and pain in muscles and joints
- Restoration and maintenance of joint Range of Motion (ROM) – move better
- Recovery to the Central Nervous System (CNS) – feel better
- Improved sleep quality
- Increased lymphatic filtration – greater oxygen and nutrient uptake to tissue
When should you receive Soft Tissue Therapy?
- During de-load week
- At least 3 days before testing day
- After heavy training or day of active rest
Note: If using Structural Bodywork, then should not take place in the 24 hours prior to competition/training
Making an appointment:
- Listen to your body
- Speak to your coach
- Contact reception
- Download the MindBody app here and search for Absolute Health & Performance
Meet James Meredith – Soft Tissue Therapist
James has over a decade of experience helping clients to get the most from their programming. James takes a functional approach to soft tissue therapy believing mobility, stability, and control to be the foundation of any performance program.
James works with Absolute Health & Performance Coaches and Allied Health Professionals:
- Identifying movement inefficiencies
- Resolving foot, knee, hip, shoulder, and neck pain
- Improving posture and performance
- Improving Range of Motion (ROM) from deep squats to over-head positions
- Wrist and ankle flexibility
- Recovery protocols
James is available 5 days at Absolute Health & Performance. For an initial consultation or if you have any questions, you can contact reception at [email protected] or James directly at [email protected]
References:
- Dupuy, O., Douzi, W., Theurot, D., Bosquet, L. and Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 9.
