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Deloading Practices in Strength and Physique Sports: A Cross-sectional Survey
David Rogerson1, David Nolan2, Patroklos Androulakis Korakakis3
1Academy of Sport and Physical Activity, Sheffield Hallam University, Sheffield, S10 2BP, UK. d.rogerson@shu.ac.uk.
Sports Medicine - Open
|March 19, 2024
Summary
Competitive strength and physique athletes use deloading strategies to manage fatigue and enhance performance. These strategies involve reducing training volume and intensity while maintaining frequency, with common recovery methods including massage and stretching.
Area of Science:
- Sports Science
- Exercise Physiology
- Strength and Conditioning
Background:
- Competitive strength and physique athletes engage in rigorous training demanding effective recovery strategies.
- Understanding deloading practices is crucial for optimizing performance and preventing overtraining in these populations.
Purpose of the Study:
- To explore the deloading practices employed by competitive strength and physique athletes.
- To identify the primary reasons, methods, and durations associated with deloading in this cohort.
Main Methods:
- A 55-item anonymised web-based survey was distributed to a cross-sectional sample of 246 competitive strength and physique athletes.
- Data collected included training experience, competition history, and specific deloading strategies utilized.
Main Results:
- All surveyed athletes incorporated deloading into their training, primarily for energy and fatigue management.
- Deloads typically lasted 6.4 days, occurring every 5.6 weeks, involving reduced volume and intensity but unchanged frequency.
- Commonly used recovery modalities alongside deloading included massage, static stretching, and foam rolling.
Conclusions:
- The findings offer insights for athletes and coaches in planning effective deloading periods.
- Further empirical research is recommended to validate these deloading strategies in strength and physique sports.
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