Deload Week and the Science Behind It
1-2 minute read
By Jason Lau
Combat sports athletes push their bodies to the limit with intense training, sparring, and conditioning. Over time, this leads to fatigue and overtraining, decreased performance, and a higher risk of injury. A deload week is a planned reduction in training intensity and/or overall workload to allow the body to recover and adapt. Understanding how and when to deload can help fighters maintain long-term progress
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Why Are Deload Weeks Needed?
High-intensity training causes muscle fatigue, joint stress, and nervous system strain. If recovery doesn’t keep up with training, performance declines. A deload week provides the body time to recover, adapt and prepare for another period of training. Key benefits include:
Reduces Accumulated Fatigue – Over time, fatigue masks the ability to sustain performance. Deloading allows full recovery while maintaining a baseline performance standard and reduces joint and tendon stress.
Adaptation – Strength and conditioning improvements happen during recovery, not just during training.
Restores Nervous System Function – Heavy lifting and high-intensity training fatigue the central nervous system. A deload is meant to decrease overall stress on the nervous system.
The Science Behind Deloading
Deload weeks are based on principles of supercompensation and fatigue management. After a prolonged period of intensive training, an athlete’s performance initially dips due to fatigue. With proper recovery, fitness levels are still maintained while fatigue level lowers. If recovery is ignored, the body's excess stress causes prolonged periods of rest required to recover from fatigue.
A deload week balances stress and recovery, ensuring that fighters continue progressing without hitting a plateau or suffering injuries.
When to Implement a Deload Week
Most fighters should schedule a deload every 5-6 weeks, depending on training intensity and fatigue levels. Signs that a deload is needed include:
Persistent soreness that doesn’t go away with rest
Decreased strength, speed, or endurance
Feeling sluggish or unmotivated during training
Increased aches, joint pain, or minor injuries
Poor sleep or difficulty recovering between sessions
Frequency of illness symptoms
Applying a Deload Week
A deload doesn’t mean complete rest. It’s a structured reduction in intensity and volume while maintaining movement. Here are three common deload approaches:
Intensity Reduction – Lower intensity of exercises or session to 60-70% of usual loads while keeping repetition the same.
Volume Reduction – Maintain intensity but cut total sets and repetitions by a third to half.
Frequency Reduction – Reduce total training days while keeping some movement.
For combat sports athletes, a deload week might look like this:
Resistance Training: Reduce weight and/or intensity overall by a third.
Skill Training: Focus on light technical work.
Conditioning: Switch to lower-impact activities like shadowboxing, swimming, or light jogging.
Recovery Work: Increase mobility work, stretching, and sleep quality.
Common Mistakes When Deloading
Skipping Deloads Entirely – Many fighters push through fatigue, leading to overtraining or injury.
Dropping Too Much Volume – Staying active prevents deconditioning during a deload.
Treating It as a Full Rest Week – Movement should still be part of the schedule to maintain mobility and conditioning.
Ending Notes
A properly planned deload week helps combat sports athletes recover, prevent injury, and continue making gains. Fighters who incorporate regular deloads can train harder in the long run without setbacks. If you’re a combat sports hobbyist or fighter looking for a structured training approach, book a consultation below, and let’s start working together from anywhere in the world!