Table 4 Responses to statements in the designing and implementing deload training dimension
Designing and Implementing deload training | Round 2 (n = 29) | Round 3 (n = 21) | ||
|---|---|---|---|---|
Agreement (%) | Disagreement (%) | Agreement (%) | Disagreement (%) | |
Approaches to integrating deloading into an athlete’s training | ||||
Deloading could be coach driven | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could be athlete driven | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could be data driven | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could be a natural break in training | 96.6 | 3.4 | 100.0 | 0.0 |
Deloading could be used so intensity of training can be increased afterwards | 92.9 | 7.1 | 100.0 | 0.0 |
Deloading could be used so new training blocks and exercises can be introduced | 96.4 | 3.6 | 100.0 | 0.0 |
Deloading could occur in the first week of a new mesocycle | 67.9 | 32.1 | 75.0 | 25.0 |
Deloading could occur in the last week of a mesocycle | 96.6 | 3.4 | 95.2 | 4.8 |
Deloading could occur at the beginning, middle and end of the mesocycle | 69.0 | 31.0 | 76.2 | 23.8 |
Deloading could be introduced between mesocycles of training | 96.4 | 3.6 | 100.0 | 0.0 |
The timing of deloading depends on competition | 93.1 | 6.9 | 95.2 | 4.8 |
Deloading could be planned into the normal training cycle when preparing athletes for competition | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could only be used if training throughout the entire macrocycle is sufficient to drive adaptations | 42.3 | 57.7 | 50.0 | 50.0 |
Deloading could occur when athletes feel physically and mentally fatigued regardless of training week in the mesocycle | 89.7 | 10.3 | 100.0 | 0.0 |
All parts of the training programme could be deloads | 37.0 | 63.0 | 33.3 | 66.7 |
Deloading could be difficult to implement due to sport demands | 67.9 | 32.1 | 75.0 | 25.0 |
Deload training volume | ||||
Deloading could be used to maintain fitness | 75.0 | 25.0 | 89.5 | 10.5 |
Deloading could reduce training volume by cutting days training | 93.1 | 6.9 | 100.0 | 0.0 |
Deloading could reduce volume by lowering sets | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could reduce volume by lowering reps | 96.6 | 3.4 | 100.0 | 0.0 |
Deloading could reduce volume from maintenance level | 77.8 | 22.2 | 95.0 | 5.0 |
Deloading could use a minimum effective dose for volume | 93.1 | 6.9 | 90.5 | 9.5 |
Deload training intensity of effort | ||||
Training intensity could remain high during the deload | 69.0 | 31.0 | 81.0 | 19.0 |
Training intensity during the deload may not be the same as normal training | 89.7 | 10.3 | 100.0 | 0.0 |
Deloading could reduce sets to lower training intensity | 81.5 | 18.5 | 85.0 | 15.0 |
Deloading could reduce reps to lower training intensity | 93.1 | 6.9 | 95.2 | 4.8 |
Fatigue is related to training intensity | 78.6 | 21.4 | 81.0 | 19.0 |
Training intensity during the deload may depend on the demand of the sport | 100.0 | 0.0 | 100.0 | 0.0 |
Training intensity during the deload may depend on if the athlete is male or female | 64.0 | 36.0 | 66.7 | 33.3 |
Training intensity during the deload may depend on the age of the athlete | 77.8 | 22.2 | 80.0 | 20.0 |
Training intensity during the deload may be set using basic exercises | 83.3 | 16.7 | 94.4 | 5.6 |
Training intensity could remain the same during the deload, but the volume may drop | 86.2 | 13.8 | 95.2 | 4.8 |
Deload training intensity could be lower during the first week of a new mesocycle | 84.0 | 16.0 | 84.2 | 15.8 |
Deload training intensity could drop over consecutive days | 92.3 | 7.7 | 100.0 | 0.0 |
Deload training intensity could remain the same as during normal training | 69.0 | 31.0 | 76.2 | 23.8 |
During competitive periods volume and training intensity during the deload may be high to allow recovery | 10.7 | 89.3 | 19.0 | 81.0 |
During non-competitive periods volume and training intensity during the deload could decrease | 93.1 | 6.9 | 100.0 | 0.0 |
Deload training exercise selection | ||||
During deloading exercise selection could remain unchanged | 96.6 | 3.4 | 100.0 | 0.0 |
During deloading the exercise selection may be the athlete decision | 75.9 | 24.1 | 81.0 | 19.0 |
During deloading new exercises could be introduced | 79.3 | 20.7 | 81.0 | 19.0 |
During deloading, exercise complexity could be introduced | 37.0 | 63.0 | 45.0 | 55.0 |
During deloading, ‘pivot blocks’ could be introduced | 81.8 | 18.2 | 86.7 | 13.3 |
During deloading, main exercises could be trained with lower volume or training intensity | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could use the same exercises to avoid muscle soreness caused by novel stimulus | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could introduce new exercises that will be used in the next mesocycle | 89.7 | 10.3 | 95.2 | 4.8 |
Assistance exercises could be removed during deloading | 86.2 | 13.8 | 85.7 | 14.3 |
Training accessories could be removed during deloading | 82.8 | 17.2 | 85.7 | 14.3 |
Exercise selection during deloading could match the upcoming mesocycle | 89.7 | 10.3 | 95.2 | 4.8 |
Deloading could be used (re)establish technique | 89.7 | 10.3 | 95.2 | 4.8 |
Deloading could focus on removing/reducing secondary exercises | 82.8 | 17.2 | 95.2 | 4.8 |
Deloading could integrate accessory movements | 77.8 | 22.2 | 85.0 | 15.0 |
Deloading reduce volume by decreasing the number of exercises in a training session | 92.9 | 7.1 | 95.0 | 5.0 |
Deloading reduces volume by omitting power exercises | 31.8 | 68.2 | 14.3 | 85.7 |
Deloading could maintain training demand | 17.9 | 82.1 | 9.5 | 90.5 |
Deloading could use familiar exercises | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could use new exercises | 82.1 | 17.9 | 90.5 | 9.5 |
Deloading could focus on technique of main lifts | 89.7 | 10.3 | 95.2 | 4.8 |
Deloading could keep multijoint exercises | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could include activities outside of the gym | 85.7 | 14.3 | 100.0 | 0.0 |
Frequency of deloading training | ||||
Deloading could be included in each mesocycle | 96.4 | 3.6 | 100.0 | 0.0 |
There may be multiple deloads depending on the mesocycle length | 96.4 | 3.6 | 100.0 | 0.0 |
Deloading frequency may depend on other sports training | 96.6 | 3.4 | 100.0 | 0.0 |
If the sport has predominately technical training a deload may not be needed | 56.0 | 44.0 | 50.0 | 50.0 |
Deload frequency may depend on how athlete responses to training stimulus | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading may occur before, during or at the end of a competition period | 96.4 | 3.6 | 95.2 | 4.8 |
Autoregulatory and pre-planned deload training | ||||
Deloading could be pre-planned | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could be pre-planned around lifestyle | 96.6 | 3.4 | 100.0 | |
Deloading could be autoregulatory | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading could be both pre-planned and autoregulatory | 100.0 | 0.0 | 100.0 | 0.0 |
The coach may schedule periods where deloads could be taken | 100.0 | 0.0 | 100.0 | 0.0 |
The athlete may schedule periods where deloads could be taken | 86.2 | 13.8 | 95.2 | 4.8 |
Adapting normal training frequency during deload training | ||||
During deloading normal training frequency may not change unless the athlete’s lifestyle is very busy | 85.7 | 14.3 | 90.5 | 9.5 |
During deloading training frequency may not alter | 82.1 | 17.9 | 100.0 | 0.0 |
Deloading could reduce the mesocycle duration | 72.0 | 28.0 | 77.8 | 22.2 |
Adapting session duration during deload training | ||||
During deloading, session duration could increase | 27.6 | 72.4 | 33.3 | 66.7 |
During deloading, session duration could decrease | 96.6 | 3.4 | 100.0 | |
During deloading, session duration could remain the same | 79.3 | 20.7 | 90.5 | 9.5 |
During deloading, sessions may be shorter due to lower volume and intensity | 100.0 | 0.0 | 100.0 | 0.0 |
During deloading, training volume may be naturally reduced | 100.0 | 0.0 | 100.0 | 0.0 |
Deloading as a coach and athlete | ||||
Deloading may be pre-planned for athletes/clients but more autoregulatory in my own training | 69.0 | 31.0 | 66.7 | 33.3 |
Deloading may be more autoregulatory for athletes/clients but pre-planned but in my own training | 50.0 | 50.0 | 50.0 | 50.0 |
Deloading may be the same for athletes/clients as my own training | 89.7 | 10.3 | 100.0 | 0.0 |
Deloading could be more cautious when prescribing to athletes compared to my own training | 65.5 | 34.5 | 71.4 | 28.6 |
For deloading, volume and intensity may change depending on experience, age, and level of performance | 100.0 | 0.0 | 100.0 | 0.0 |