Properly applied de-loads are something I personally have struggled with for quite some time.
Prefacing this with I am not a bodybuilder.
Batching is a relatively new modality to me that has been really coming through the community lately. Day usually consists of performance based cardio, strength/durability, and a skill based sessions.
6 weeks of sprints followed by six weeks of distance runs. Maintain one sprint session per week during distance block and one distance run per week during sprint blocks. Off days of running are tempo based swims. One week off in between segments of pure low impact swims.
For strength 6 week powerlifting segments coupled with the sprint phase to 6 week bodyweight. Same principle of 1 and 1 in the respective weeks.
Skills based training I have utilized this for quite a while. IE two weeks of clinch work taking precedence (each and every rep includes), etc.
For me personally the deload segment must take care of CNS fatigue, allow for peaking for an event if necessary, give my skeletal and connective system a break and stave off injury.
When I have ran properly applied deloads I will say the modalities have frequently changed based off my personal needs at that given time.
There simply isn’t a one shoe works best modality