Why are their no unload weeks in Smart Programs?
We’ve removed scheduled unload weeks from Volt programming because our new Smart Sets adjust recovery needs in real time. With more individualized, sport-specific programs and flexible day-to-day training, full-week unloads are no longer necessary — recovery is now built into the flow of each athlete’s plan.
If you’ve used Volt programming in the past, you may remember planned unload weeks — a full week of reduced training intensity built into the training calendar to allow athletes to recover and reset.
In our latest Smart Program design, we’ve intentionally moved away from these planned unload weeks. Here's why:
What Unload Weeks Used to Do
Unload weeks were previously used to:
-
Give athletes mandatory rest to let strength and muscle gains settle.
-
Help athletes avoid training plateaus and feel fresh going into the next cycle.
-
Provide movement variety and recovery-based exercises to reduce burnout.
This approach worked well overall — but it also came with some limitations.
Why We’ve Evolved Our Approach
Smart Programs eliminates the need for scheduled unload weeks thanks to major improvements in how Volt delivers training. Here's what’s changed:
1. Recovery Is Now Personalized
Not every athlete needs rest at the same time. Instead of a one-size-fits-all approach, Smart Sets adjust training intensity in real-time based on performance and readiness. This gives athletes the right amount of challenge and recovery without needing a full week off.
2. Programs Are More Customized
Each team and sport now has its own tailored progression model. A max strength block for a football team looks different than one for a volleyball team. This flexibility removes the need for a universal "recovery week" to balance loading across all programs.
3. Shorter Recovery Windows Are More Effective
Research shows that most athletes recover from high-intensity strength work within 2–3 days — not 7. Our modern approach uses a minimum effective dose mindset to deliver results without excessive fatigue.
4. Auto-Regulation > Fixed Rest
Today, Volt allows you to adjust workouts on the fly. This built-in auto-regulation is more adaptive and responsive to each athlete’s needs compared to fixed weekly unloading. It keeps training more fluid, flexible, and effective.
The Bottom Line
We’ve removed planned unload weeks because:
-
They’re no longer necessary with smart, responsive programming.
-
Recovery can now happen when each athlete needs it, not on a fixed calendar.
-
Training is more individualized, flexible, and efficient than ever before.
While unloads served a purpose in earlier versions of Volt, our evolving performance science and technology allow us to take a more refined and effective approach to recovery.
Still have questions? Our team is always here to help — reach out any time as support@voltathletics.com.