Recovery Protocol
Deload Week Programme
Scheduled every 4-6 weeks. This is where adaptation happens. Follow this plan with the same discipline you apply to your hardest sessions.
Day 1, Monday
The Aerobic Flush
- 30 min easy bike or row, zone 2 only
- Heart rate below 130bpm throughout
- 15 min full body mobility flow
- Hip flexor, thoracic spine and ankle focus
- No barbell, no intensity. Movement only.
Day 2, Tuesday
The Technique Session
- Barbell work at 50% of normal working weight
- Squat clean, deadlift and strict press only
- 3 sets of 5, slow tempo, full range of motion
- Record video and review your form
- If form breaks, stop. No grinding reps today.
Day 3, Wednesday
The Active Reset
- 20-30 min outdoor walk at easy conversational pace
- Foam rolling: quads, hamstrings, calves, lats
- 10 min static stretching routine
- Optional: light swimming or gentle yoga class
- Early night. Sleep is the priority today.
Day 4, Thursday
The Engine Tick-Over
- 20 mins easy ski erg or row, zone 2 effort only
- Core activation: dead bugs, bird dogs, hollow holds
- 3 sets of 10 each, no loading
- 5 min box breathing to close the session
- No sled, no carries, no plyometric movements
Day 5, Friday
The Optional Flush
- Only train if you feel genuinely good today
- 15 min bodyweight only: squats, lunges, push-ups
- 3 easy rounds, slow and controlled tempo
- 5 min breathwork or mindfulness to close
- Tired? Rest is the correct choice. Honour that.
Day 6, Saturday
The Mental Reset
- No structured training whatsoever
- Light walking is fine. Nothing more.
- Visualise your next race or training block
- Review your training log for the past 4-6 weeks
- Write down one thing to improve next block
Day 7, Sunday
Full Recovery Day
- Sleep 8-9 hours. Non-negotiable.
- Nutrition reset: whole foods, hit protein targets
- Hydrate well, 2.5-3L of water
- No alcohol. One deload week of discipline is worth it.
- Prepare mentally for the next training block tomorrow.
The Deload Principle, Steve Hutt
A deload week does not undo your fitness. It builds it. Muscle repair, hormonal recovery and nervous system reset all happen during periods of reduced load, not during your hardest sessions. The athletes who deload consistently outperform those who grind through fatigue every single week without exception. Treat deload week with the same discipline and intentionality you bring to your hardest training days. The next block will be better for it.