Recommendations for Unloading

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Continuing on my last blog post on continuously low volume  training, I wanted to follow up with some discussion on unloading. It’s very common to have programmed periods of unloading to allow athletes to recover from prior periods of heavy training stimulus to allow athletes to super-compensate. In practical purpose, what should happen physiologically in an unloading period is very similar to what should happen in an effective taper: fatigue should be minimized, adaptations should occur and be manifested in increased performance and capacity. It’s easy to reduce fatigue….just rest. The tricky part is producing a reduction in fatigue without a loss of fitness in these periods. The methods used in an effective unloading period should follow similar guidelines to taper periods. Here are some general guidelines for unloading based on research and practical experience:

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