Peaking for a Meet / Elite FTSI was recently preparing myself for the next meet I’m competing in. I wrote down exactly what I wanted to do every week prior to the meet. When I was younger, I had no idea how to peak for meets. I searched the internet for hours and still couldn’t find a program that assisted me in what I should be doing. From experience and with some help from my amazing lifting partners, Jim and Robin Kilts, Dave Kingwater, and Dan Jaffe, I designed this program to have in front of me week in and week out until judgment day arrived. I applied this method to all three lifts during my max effort days. Before you perform these percentages, use a proper warm up. During the warm up, start with the bar and work on technique as well as bar speed through every repetition. I prefer to perform: 2 X 1. X 8, 9. 5 lbs. 1 X 5, 1. After this, I progress my sets until I reach my working sets. Whatever weight your working sets are, use four to five warm- up sets to work on technique. Getting into the programming, a “+” after a number means you should be getting more than that number. Perform as many reps as possible. Work on technique for your meet. Have your spotters give you a “lift” call once the bar comes to a full stop on your chest. Have another person, not a spotter, give you an “up” call on your squats. ![]() Technique is the key during the squat. Stay tight and get the depth your federation requires during every repetition. Week 1: 5+ 7. 5% 1. The link to download the program is below.** This is an 8-week program designed for competitive powerlifters as a transition from offseason/higher volume training.RMWeek 2: 3+ 8. 0% 1. RMWeek 3: 1+ 8. 5% 1. RMWeek 4: Deload. Week 5: 3+ 8. 3% 1. ![]()
RMWeek 6: 1+ 8. 7% 1. RMWeek 7: Deload. Week 8: Triples 9. RMWeek 9: AMRAP 9. RMWeek 1. 0: Doubles 9. These training program generators are design to build you a customized peaking mesocycle for your powerlifting needs when you plug in a couple of details about. RMWeek 1. 1: Singles 9. RMWeek 1. 2: Deload. Week 1. 3: Pause doubles (subtract 2. RM)Week 1. 4: Pause singles (subtract 2. ![]() RM)Week 1. 5: Pause singles (subtract 1. RM)Week 1. 6: Show off what you worked hard for. I stole some of Jim Wendler’s 5/3/1 programbecause it has helped me push myself during my working sets harder than ever before. ![]() I hope this helps you in your next meet. I would appreciate feedback on how it helped you, as I know it worked for me. Good luck to all lifters and keep getting after it. ![]() Powerlifting Programs XXI: Jonnie Candito’s 6 Week Strength Program Powerlifting Programs XXII: The Bulgarian Method for Powerlifting Powerlifting Programs XXIII: Brian Carroll’s 10/20/Life.
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August 2017
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