Between 2 Racks Deloads Done Right: Volume, Intensity & Context
In this episode of Between 2 Racks, the KILO Crew breaks down what a deload actually is, how it differs from active recovery, and why it is so often misunderstood in strength programming.
We discuss deloads through the lens of volume management, intensity preservation, and long-term program design, including when deloads make sense, when they are unnecessary, and when they are simply covering up poor loading decisions.
The conversation explores deloads in different periodization models, why general population clients rarely need planned deloads, and how mesocycle loading, exercise selection, and session structure can manage fatigue more effectively than defaulting to time-based deloads.
This episode provides practical context for coaches looking to understand deloads as a tool, not a rule, and how to make better recovery decisions without disrupting long-term progress.
0:00 Welcome & What is a Deload?
2:40 Deload vs Active Recovery
6:54 How to Structure a Deload Session
10:23 Common Deload Mistakes
12:37 Why We Use 3-Week Mesocycles
22:20 Which Exercises to Deload
27:50 When Do You Actually Need a Deload?
33:37 Different Periodization Models
42:22 Pre-Planned vs Reactive Deloads
45:44 Key Takeaways
48:00 Upcoming Courses & Wrap-Up
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