- Todd Siegel
Deload Protocol
Updated: Jun 30
At Queen City Barbell, we typically build our programs to be three months in length, culminating in a series of tests to measure progress made.
Post max-week, we implement a deload. The purpose of the deload is to allow our athletes to physically and mentally recharge. The muscles, joints, nervous system and hormones have been stressed for three consecutive months... therefore, we take a week to recover, then get back to it the following.
Detailed below is the Deload Protocol we adhere to at the time of posting, complete with hyperlinks showcasing unfamiliar movements. The deloading philosophies from the 5/3/1 and SOFlete camps have served as our primary sources of inspiration, yet we remain fluid and continue to evolve our protocols as necessity dictates.
Feel free to implement our deload after the completion of any strength cycle, max week, competition, or plateau.
Day #1
Correctives
5 Rounds @ Easy Pace:
20m Bear Crawl
5 Curl-Ups
15 Bird Dogs (per side)
12 Band Rotations (per side)
30 sec. Side Plank (per side)
Optional Strength (skip if you need to heal-up)
3x5 Bench Press @ 40, 50, & 60% of your 1RM
(1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)
Mobility
Complete the following utilizing a breathing cadence of 3/3/6 (3 second inhale, 3 second hold, 6 second exhale):
Pigeon Pose - 2 mins. (per side)
Bound Angle Pose - 3 mins.
Bretzel - 2 mins. (per side)
Single Leg Forward Fold - 2 mins. (per side)
Day #2
Warm-Up
1-5 min. Light Cardio
2 min. Henshaw Running Drills
10m Over the Hurdle
10m Knee to Chest
10m Figure 4
10m Walking Sampson Stretch
10m Toy Soldiers
30 sec. Sitting Arm Swings
30 sec. Standing Arm Swings
10m Toes Out Walk
10m Toes In Walk
10m Walk on Heels
10m Walk on Toes
10m Walk on Outside of Feet
10m Walk on Inside of Feet
Stamina
15 mins. Light Cardio @ 60-70% Effort (your choice... low impact recommended)
Optional Strength (skip if you need to heal-up)
3x5 Squat @ 40, 50, & 60% of your 1RM
(1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)
Accessory Work
5 Rounds @ Easy Pace:
5 Pull-Ups (sub Pull-Downs)
10 Push-Ups
15 Sit-Ups (sub Crunches)
Mobility
Complete the following utilizing a breathing cadence of 6/4/8 (6 second inhale, 4 second hold, 8 second exhale):
Supine Twist Pose - 3 mins. (per side)
Dragon Pose - 2 mins. (per side)
Prayer Stretch - 3x45 secs.
Foam Roll/Lax Ball - As Needed
Day #3
Mobility
Complete the following utilizing a breathing cadence of 5/5/10/1 (5 second inhale, 5 second hold, 10 second exhale, 1 second hold):
Ragdoll Pose - 1 min.
Downward Dog - 1 min.
Cobra Pose - 30 secs.
Pigeon Pose (right) - 2 mins.
Half Front Split (right) - 90 secs.
Dragon Pose (right) - 2 mins.
Pigeon Pose (left) - 2 mins.
Half Front Split (left) - 90 secs.
Dragon Pose (left) - 2 mins.
Downward Dog - 1 min.
Child's Pose - 2 mins.
Thread the Needle (right) - 90 secs.
Supine Twist (right) - 90 secs.
Thread the Needle (left) - 90 secs.
Supine Twist (left) - 90 secs.
Twisted Cross - 90 secs. (per side)
Seated Side Straddle Stretch - 2 mins. (per side)
Reclining Bound Angle - 2 mins.
Legs Up the Wall - 3 mins.
Day #4
Correctives
4 Rounds @ Easy Pace:
30 sec. Dead Bugs
10-12 Half Kneeling Pallof Press (per side)
45 sec. Scap Ring Rows
10-12 Single Leg Glute Bridge (per leg)
1 min. KB Armbar (30 seconds supine, 30 seconds side lying, per side)
10 Dip Shrugs
8 Banded Lateral Raises (hold last rep for 30 seconds, per side)
Optional Strength (skip if you need to heal-up)
3x5 Push Press @ 40, 50, & 60% of your 1RM
(1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)
Mobility
Complete the following utilizing a breathing cadence of 8/12 (8 second inhale, 12 second exhale):
Pigeon Pose - 2 mins. (per side)
Seated Side Straddle Stretch - 2 mins. (per side)
Twisted Half Lizard Pose - 2 mins. (per side)
Day #5
Correctives
3 Rounds @ Easy Pace
30 secs. Kettlebell Hip Opener
10-12 Pillar to Plank
2-4 Wall Walks (go as high as you comfortably can, or skip)
10-12 Scorpions (per side)
6-8 Single Arm Supine Rows (per side)
10-12 Single Leg Banded Hamstring Curls (per side, sub machine @ light weight)
Optional Strength (skip if you need to heal-up)
3x5 Deadlift @ 40, 50, & 60% of your 1RM
(1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)
Stamina Work
3 Rounds @ 60-70% Effort
5 mins. Light Cardio (your choice... low impact recommended)
10-15 Dips
10-15 Air Squats
30 sec. Front Plank
10-15 Split Squats (per side)
30 sec. Side Plank (per side)
Mobility
Complete the following utilizing a breathing cadence of 5/3/7 (5 second inhale, 3 second hold, 7 second exhale):
Box Shoulder Stretch - 4x30 secs.
Pigeon Pose - 3 mins. (per side)
Seated Forward Fold - 3 mins.
Dragon Pose - 2 mins. (per side)
Day #6
Mobility
Complete the following utilizing a breathing cadence of 5/5/10/1 (5 second inhale, 5 second hold, 10 second exhale, 1 second hold):
Ragdoll Pose - 1 min.
Downward Dog - 1 min.
Cobra Pose - 30 secs.
Pigeon Pose (right) - 2 mins.
Half Front Split (right) - 90 secs.
Dragon Pose (right) - 2 mins.
Pigeon Pose (left) - 2 mins.
Half Front Split (left) - 90 secs.
Dragon Pose (left) - 2 mins.
Downward Dog - 1 min.
Child's Pose - 2 mins.
Thread the Needle (right) - 90 secs.
Supine Twist (right) - 90 secs.
Thread the Needle (left) - 90 secs.
Supine Twist (left) - 90 secs.
Twisted Cross - 90 secs. (per side)
Seated Side Straddle Stretch - 2 mins. (per side)
Reclining Bound Angle - 2 mins.
Legs Up the Wall - 3 mins.
Day #7
Rest
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