• 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:

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):


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):


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):


Day #4

Correctives

4 Rounds @ Easy Pace:


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):


Day #5

Correctives

3 Rounds @ Easy Pace


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

Mobility

Complete the following utilizing a breathing cadence of 5/3/7 (5 second inhale, 3 second hold, 7 second exhale):


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):


Day #7

Rest

4025 Red Bank Rd. Suite 101

Cincinnati, OH 45227

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