Deload is a concept where it allows the athlete to train at a lower intensity, giving the athlete rest before training the following block at a higher intensity (Coleman, M. et al., 2024). This concept focuses on the athlete to take a step back from their usual training load but allows them to engage their muscle groups still so their muscles don't stagnant as oppose to taking a break from strength training for a week.
Tempo is where the exercises is performed at a set speed to increase the time of tension acted upon the muscles (reference). Increasing the time both in muscle concentric and eccentric contraction, puts the muscles in a more fatigued stage, providing a sense for the athlete to ensure that their muscle's are properly engaged (McDonald, B., & Bond, P., 2022).
One of our clients, Matt, has volunteer to be part of the upper body training session which focuses on deload and tempo. We'll be showing Matt what exercises are performed with provided feedback in terms of form correction and asking questions on why he's performing these movements. To keep the engagement high with Matt is ensuring that the focus is solely for his benefit also, essentially building on his technique, showing Matt a whole new perspective in how he can change up his training block for his development in strength training.
There will be a mixture of coaching styles which changes based of Matt's experience with the technique. Use of command style, practice style and guided discovery are used in this session. When required, showing a more direct coaching style to show Matt how the exercise should be perform and taking a more passive role, allowing Matt to take charge of the session and I'll only provide feedback during and in between sets.
Here's the coaching session for Matt to perform with the following sets, reps, rest period and RPE.
Shown in the coaching plan also is RPE which stands for Rate of Perceived Exertion - a scale where an individual can rate themselves from 1 to 10 where 1 is the resting and easy state to 10 being exhausted and cannot perform anymore (Naclerio, F., Chapman, M., & Larumbe-Zabala, E., 2015). The importance of RPE allows for both Matt and I to judge his exercises' effort, whether if he can perform at a higher intensity such as increasing the weight or the complexity of the exercise to further challenge Matt. This will be my main indicator in ensuring tat Matt is progressing at the rate how should be during this session. Providing feedback in between sets allows myself to speak to Matt to not allow ask about his RPE but also his experience and view on the exercises if he's doing it correctly
Limitations where the session can be affected is through accessibility of gym equipment required for the exercises if the gym is busy during the period we train. Another is potentially Matt might not be able to perform the types of exercises on the coaching sessions where I might have to plan a different exercises to cater in for Matt's skill level. Here, I will be adapting and providing regressions to the exercises when required.
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