Jan 11, 2018 The 80 day cycle described below allows five days recovery between all squat & bench workouts, and either four or six days between deadlift workouts-four following light squat workouts, or six following heavy squat workouts. Example Of A Twelve Week Periodized Peaking Cycle For Power Lifters! Whether you aim to compete in the sport or just want to train for strength, a powerlifting style training plan is the perfect way to boost your strength (and, if you eat enough during the plan, your size). Benefits of powerlifting training. Powerlifting training plans are centered on the three main compound lifts.
- 6 Week Soviet Peaking Program This spreadsheet will draft up a 6 week program consisting of two workouts per week (light and heavy days). It attempts to increase your 1RM by 5% by the end of week 6. This routine was presented to John Abdo by Soviet Weightlifting coach Yuri Verkhoshansky, when Abdo was in the Soviet Union in 1989.
- 6 Week Powerlifting Program Developed from the legendary 8-week program created for the Army Powerlifting team that’s now been used by thousands of lifters, the 6 week powerlifting program utilizes undulating periodization and works each compound lift twice per week.
To peak or not to peak, for some of you reading this article that is the question. For others you might be wondering what the hell a peak even is, like a mountain peak, sneak peak at a new Marvel movie or Golden Peak Sweet Tea a vastly overrated mess that no self respecting southerner would consider drinking. Through this article I plan on answering what a is peak, why you should do it and how to do it.
Peaking for a powerlifting meet or any other strength sport for that matter can be defined as organizing training as that the lifter is prepared and able to demonstrate maximal strength and/or power. We do this by decreasing volume in both accessories and main lifts to recover from the strain training provides over time and to be able to recover better from the increasing weight as we get closer to a contest. Determining whether you should peak for a meet is fairly simple, do you want the best chance of lifting the most amount of weight you currently can, want to prevent possible injury on the day of the meet, want to feel more confident and comfortable lifting heavy weights that are close to your max? If you answered yes to any of those then you should probably run a peaking program. To me there are only a few situations where you wouldn't want to peak and those would be if you and your buddies are doing mock meet together just for fun, you are an experienced powerlifter and are just using the meet as a warmup for another upcoming meet, or if aren't going to hit maximal numbers like if you just needed certain weights to qualify for nationals. Other that if you take the sport of powerlifting with any seriousness you should be peaking.
So how do we peak for a meet? Well for most beginner and intermediate lifters it is actually not an overly complicated process, as you will start a peaking block 3 to 4 weeks after you have run a block or two of strength. The peaking block is not designed to necessarily increase muscular strength but rather better prepare the body to demonstrate the strength that was built in the strength block. As we get closer to the meet we will focus almost exclusively on squating, benching and deadlifting and do so under competition circumstances I.e using a belt, wrist wraps, competition grip and stance. Most accessories will be cut out and volume will decrease week to week. At the end of a peak comes the taper, a period where the lifter stops all heavy lifting to give the body and mind time for full recovery in preparation for the meet. A taper can vary in different lengths depending on the gender, age,training experience, weight. Typically younger, lighter, females and beginner lifters need a fairly short taper and usually a week will suffice. Older and more experienced lifters might need 2 to 3 weeks and some super heavy weights could even need up to 4 weeks because of the weights they are handling. The following program will be used as an example of what a beginner peak might look like.
So as you can see the volume is not very high as there is almost no accessories and not many total reps each session. You could include a little bit more accessories such as facepulls for shoulder health but you really want to keep it minimal and only things that you can recover easily from and you feel are necessary to help you towards a big total. Now is not the time to download Arnold’s blueprint to Mass and chase after those 20 inch biceps you have always wanted. So with the focus on the lifts you can see we are lifting at percentages very close to a 1 rep max to prepare for the weights that will be lifted at the meet. In week 3 we have two moderate workouts on Day 1 and 2 as we are testing openers on Day 3. Openers should be a weight that you are confident with and could hit on your worst day for 3. For most beginners testing openers only 1 week from the meet is usually appropriate as beginners by definition can still see strength gains week to week and therefore do not want to miss the opportunity of increasing strength all the way up to the meet. Beginners also are usually handling lighter weights and therefore don't need as much time to recover. For older and more experienced lifters since a longer taper is needed, will typically test openers 2-3 weeks out before tapering. In week 4 which is the taper before the meet we further decrease the volume and intensity to the point of very minimal effort so that the lifter should definitely be recovered in time. Workouts during a taper week should be short sweet and to the point, go in get a little blood flow and sweat going and visualize dominating at the upcoming meet. I usually recommend if the meet is on a Saturday to have your last light workout done by Wednesday. So there you have it, hopefully this article will help you understand the importance of a peaking block and how to run one. If you need further assistance or have any questions feel free to email me.
The Iron Guru
- 1 Program Overview
- 3 Spreadsheet
12 Week Powerlifting Program
This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength (@mignonestrength) and is generally recommended for intermediate and advanced lifters.
The competition movement frequency is typically as follows each week:
- 3x squats (2x competition, 1x variation)
- 3x bench press (1x competition, 2x variation)
- 2x deadlift (1x competition, 1x variation)
Common variations include paused squats, paused deadlifts, and Larsen press (aka feet up bench press). You’ll be training two of the three competition lifts (or a variation) each training session along with 3 to 6 accessory movements. There is no direct overhead press work, but seated dumbbell shoulder presses are programmed once per week.
Training Block Goals
Each training block has the following goals:
- Ending with a new 5RM on week 4
- Ending with a new 3RM on week 8
- Overreaching, accumulating fatigue during week 9
- Tapering down volume weeks 10 and 11, ending with a new 1RM on week 12
How to Use RPE
As noted in the program overview, RPE is used extensively in this program. Below you can find the RPE scale used for this program, which is essentially the same as the RPE scale used on other programs – still, it’s always helpful to know exactly what the program creator had in mind when they were writing a program.
Implemented correctly, RPE helps accommodate changes in an athlete’s strength, fatigue, and stress, which can vary from session to session, while still keeping the athlete on course toward their goals.
|10||Could not have done more reps or weight|
|9.5||Could not have done more reps, but could have done slightly more weight|
|9||Could have done 1 more rep|
|8.5||Could have done 1 more rep and slightly more weight|
|8||Could have done 2 more reps|
|7.5||Could have done 2 more reps and slightly more weight|
|7||Could have done 3 more reps|
|6.5||Could have done 3 more reps and slightly more weight|
|6||Could have done 4 more reps|
If you feel more comfortable running a powerlifting peaking program that programs using a % of 1RM, you can find those programs here.
8 Week Peak Raw Powerlifting
Peaking For A Powerlifting Meet
12 Week Mignone Srength Powerlifting Peaking Program | LiftVault.com
- Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets
As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle. The differences between the 9 week and…
- 6 Week Soviet Peaking Powerlifting Program
Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg). This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to…
- Dan Alexander 10 Week Powerlifting Peaking Program
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! :) Dan Alexander's 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable…
- Tom McCullough 14 Week Peaking Powerlifting Program
Edit: Updated to support lb or kg rounding. This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of…
- 12 Week Bench Press Peaking Program Spreadsheet
This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…
- Gene Bell Jr.'s 12 Week Squat Peaking Program
Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%. Format: Squat 1x weekly 12 weeks in length Most work is…