How to Schedule a Deload Week in Football

To deload, or not to deload, that is the question.

Deload weeks are used in traditional periodisation models to dissipate fatigue accumulated from the previous block of progressive training.

A common example of this approach is the 3:1 loading model, with a 3-week loading phase followed by a 1-week deload.

We known from research (e.g. Bowen et al. 2017) that accumulating high load over a given period (e.g. 3 weeks) can increase the risk of injury.

Whilst chronic loading can act as a preventative measure to injury, excessive load can still lead a player down the path to the physio room.

The issue in football and other team sports is the scope to apply a deload period within the periodisation plan.

Often the plan is dictated by fixtures. If you are in a period of fixture congestion, there is not a lot you can do as starting players will be required to rack up the game minutes.

If you work with a team who often keep to a one-game week model, then this may provide you with more opportunity to deload.

So, if we can’t stick with the traditional deload model, how can we still apply the principles within football?

Let’s dive in.

Key Principles When Planning a Deload

Due to the non-linear nature of football periodisation planning, it’s crucial that any deload period is planned carefully.

The first question is whether to reduce volume or intensity (or both).

If we look at the excellent work of Iñigo Mujika around training tapering, he cites the importance of maintaining intensity (around 90% of previous level) but reducing volume in a structured way (around 50-60% reduction).

Whilst some deload protocols in resistance training involve taking a complete break from training for a week, this just wouldn’t be possible in a football setting.

Therefore, we must look to reduce volume where we can across the weekly microcycle.

Individualising a deload can also be a useful tactic if planned in advance.

For example, you might have a key player who you know if going to play the majority of minutes in the next few weeks in which the team is playing two-game weeks.

Therefore, it makes sense to introduce a deload for this player when the team eventually moves back to a one-game week microcycle.

We can also consider the positional requirements too.

For example, a robust central defender should require less de-loading across the season than an explosive wide midfielder who produces a higher amount of high-intensity actions.

The same principles would be apply to more senior players vs younger players.

How to Structure a Deload Week

As we know that taking a player completely away from training for a week is off the table, we need to be smart how we can reduce the overall volume across the training week.

Let’s look at a common example.

Player A has just come off the back of a 3-week period in which the team had a 2-game week schedule (6 games total) and they have taken part in the majority of those games.

The team schedule has now switched back to a one-game week with a 7-day turnaround time.

Firstly, the player will be allowed their usual window on MD+1 and MD+2 to recover from the previous fixture.

Following this period, the player would normally enter a high load day (e.g. intensive-based session) on MD-4.

Whilst you can’t remove the player completely from this session, you can look at creative ways to modify.

The easiest way is to remove the player from the later drills (i.e. the ones that will provide the highest load/stimulus).

Alternatively, you could look simply reduce the volume by changing the role of the player.

One example would be moving the player into a ‘feeder’ role in a possession-based drill rather than be actively engaged entirely in the drill.

Similar modifications can be made on the coming days (MD-3 and MD-2), followed by the usual MD-1 tactical-based session which should be lower in volume anyway.

The most obviously time to deload would be during the international breaks for players who aren’t involved with the national team.

However, with the increasing demands of international competitions, this can be a rarity for practitioners for high level teams.

Common Mistakes to Avoid

Whilst the thought of a deload is something most players would embrace, it can sometimes work against you.

There are a number of common mistakes that can be made when planning deload periods.

Firstly, if you over-reduce the load for the player, this can potentially lead to a loss of ‘sharpness’, particularly if intensity is significantly reduced.

Treating all players the same can also lead to an imbalance to readiness status of the playing squad.

For example, you might have a player who has played a lot recently but feels great.

Alternatively, another player may have been exposed to a similar level of load but feel fatigued and performance levels are dipping.

This is where readiness testing data can be really useful to individualise the players requirements within the periodisation plan.

Another key aspect of deload is mental recovery.

It’s no good reducing training volume through a deload if outside of this the player still has a high cognitive demand, such as meetings, tactical briefings, etc.

Encouraging players to switch off and focus on physical and mental recovery during a deload week is crucial.

Take Home Messages

Balancing when and how to deliver deload weeks in football can be difficult for fitness coaches to plan.

Below are some key take home points around planning a deload week:

- Ensure that reduction in volume is your key focus, whilst maintaining intensity (around 90% of previous level) during the deload period.

- Make subtle changes to the microcycle plan to incorporate a deload. This can include modification of drill roles and removal from certain drills.

- Ensure you individualise your deload plan, rather than use a blanket approach. This can lead to under-recovery for some or undertraining for others.

If you would like to find out more about how to train and periodise football players as a fitness coach, check out my football fitness mentorship community here.

That’s all for this week. See you next time!