The answer is both…
Out of a 4-week month, one week should be a deload week. A lot of the Olympic stuff puts the deload on Week #3 as a from of supercompensation for Week #4, the Heavy week. Some programs put the deload on Week #4, after the Heavy week. I think if you were to look at it logically, the deload week should be at week #3 for supercompensation for Week #4, but some seem to handle 3-week waves of increasing load just fine.
Many Olympic based programs will also have a deload day on a 4-day a week training program, and in the model, Day 3 will be a deload day for Day 4, the Heavy day for that week. I suppose you can use the same system as above and use the deload day on Day 4 as well.
For me, I can go without the deload day in the middle of the week, but I certainly need a deload once a month.[/quote]
very well said. i really like the 2 week load, 1 week unload, and week 4 set new benchmark