2 Sample Deload Week Workouts – How to Deload Performance U Style!

MERRY CHRISTMAS to all my internet friends and family!

Thank you so much for all of your support so far this year. As my Christmas gift to you – I’ve provided two sample Deload week workouts you can use to help your body grow and recover while still keeping moving in the gym. Plus, I’ve also provided you some insights on the how’s and why’s of Deload training: the Performance U you method.

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The two Deload workouts I’ve given you are the very same deload workouts I’ll be using while I’m here in sunny Florida spending some quality time with my mother and step father.

That is, along with doing some Yoga at my mother’s studio: Flow Yoga here in Port Richey Florida.


Here are two sample deload training workouts. You can use these two deload  routines if you’re a powerlifter, bodybuilder, athlete or exercise enthusiast.


Delaod Workout A – PUSH emphasis

1. Push Ups x80-100 (keep a controlled pace and do not bounce or explode into the rep. Take as much rest as needed to finish the given # of reps with good form and control)

2a.  JC Band Rows (Alternate arms – reciprocal action) x45sec

2b. Prowler Push x4min

2c. Airdyne Bike x5min

Perform 2a-2c as a circuit. Repeat entire Circuit  x3-5 rounds


Deload Workout B – PULL emphasis

1. TRX Rows x80-100 (keep a controlled pace and do not bounce or explode into the rep. Take as much rest as needed to finish the given # of reps with good form and control)

2a. Alternate Band Pushes (Alternate arms – reciprocal action) x45sec

2b. Prowler Pull x4min

2c. Bike x5min

Perform 2a-2c as a circuit. Repeat entire Circuit  x3-5 rounds


Note: the JC Band Row is the exercise I feature in this video (below) at the 36sec mark. But, the exercise is performed much slower and controlled (than shown in the video) during our delaod training. The JC Band Alternate arm Press is the opposite action of the JC Band alternate arm row featured in this video at the 36sec mark.



Now that you’ve got a few sample deload workouts and understand how we do what we do. Here’s some background info on why we do what we do, when it comes to deloading Performance U style!


What is a Delaod Week?

As I alluded to earlier in this post – The purpose of the deload week is to keep training while still allowing your body to fully recover and grow stronger.


While you want to get a nice sweat going and feel like you did something when your done a delaod workout. You shouldn’t feel as if you are completely fatigued in any one muscle group or simply over-tired in general. Nor should you be sore after a Delaod training session. But, to finish a deload workout with a little muscle pump and a nice sweat is okay by our standards!


That said, you don’t want to do so little during your deload training that you feel weak and sluggish upon your first week back to “hard” training in the gym. This is a problem for many lifters, which my good friend Bret “the Glute Guy” Contreras discusses in this awesome article.


Basically, the Performance U approach to Deload training is simple: Do just enough to not fall behind in your training while allowing your body to rest/regenerate/recover. But, don’t do so much that your delaod training sessions feel like a full on, normal workout.


How to Delaod Performance U Style!

We use mobility drills, strength based (bodybuilding, powerlifting, etc:) movements with light loads or bodyweight exercises, along with some lighter cardio/conditioning protocols to create a Delaod workout that flows, in a circuit style, that’s very time efficient.


Do You use Eccentric Loading during the Deload Phase?

Although we do not use any explosive/high intensity exercises during our delaod training – We at Performance U do not subscribe to the theory of completely avoiding all eccentric muscle actions during Delaod training.

Eccentric actions are a cruicial and unaviodable part of human movement. Therefore, our emphasis during delaod training workouts is not to minimize any specific muscle actions (concentric, eccentric and/or isometric). But, rather to simply minimize the intensity and load placed on the body in general. In other words, as long as the load and intensity of each exercise is kept low and the athlete is exerting a low/medium level of effort, we are not worried about avoiding the eccentric component.


To see another Performance U Deload Workout, go here!

Merry Christmas and Happy Holidays!


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