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The best way to train for competitive powerlifting is on
a cycle training schedule. This type of training schedule combines
workouts and exercises that will meet all your basic needs—limit strength
and speed-strength.
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.
It’s best to schedule two short workouts per training
day as opposed to one long one. Assistance work is allowable ONLY on
scheduled workout days after the 4th week of training. Recovery becomes a
critical factor by then. Following the 8th week, very relaxed and laid
back off-days are vitally important.
THERAPIES, STRATEGIES
DAY % MAX X REPS/SETS & ASSISTANCE EXERCISES
_______________________________________________________________________________
1 B 85% X 3/5 S 80% X 2/5 Virtually ALL of your
B 120% Overload x 3 assistance exercises for
the first 4 weeks of this
3 D 85% X 3/5 mesocycle MUST be geared
toward eliminating your
6 S 85% X 3/5 B 80% X 2/5 perceived weaknesses.
S 120% Overload x 3
Reduce percent bodyfat.
9 D 80% X 5/5 General foundation of
limit strength in all
11 B 85 X 4/5 S 80% X 2/5 synergistic and
B 120% Overload x 3 stabilizer muscles.
Modify your lifestyle
13 D 85% X 4/5 to include therapies
as directed, improved
16 S 85% X 4/5 B 80% X 2/5 dietary manipulation
S 120% Overload x 3 and sleep habits.
Technique errors must
19 D 80% X 5/5 be corrected.
21 B 85% X 5/5 S 80% X 2/5 Your supplements should
be chosen on the basis
B 120% Overload x 3 of immediate needs only
(e.g., fat loss, mental
23 D 85% X 5/5 focus, limit strength).
26 S 85% X 5/5 B 80% X 2/5 Acquire PASSION, for it
S 120% Overload x 3 will amplify MOTIVATION
_____________________________________________________________________________
29 D 80% X 5/5 From here on, virtually
ALL of your efforts MUST
31 B 85 X 6/5 S 80% X 2/5 be directed toward
B 120% Overload x 3 amplifying your STRENGTHS.
(too late to worry about
33 D 85% X 6/5 your weaknesses anymore)
36 S 85% X 6/5 B 80% X 2/5 Limit strength in all
S 120% Overload x 3 prime movers of lifts.
Continue following the
39 D 80% X 5/5 five rules of good
nutrition (important!)
41 B 90% X 2/3 S 80% X 2/5 Assistance exercises
B 120% Overload x 3 are now all done with
explosive concentric
43 D 90% X 2/3 movement, with the
eccentric movement
46 S 90% X 2/3 B 80% X 2/5 reduced or eliminated.
S 120% Overload x 3 Three lifts are all
performed with all-
49 D 80% X 5/5 out compensatory
acceleration (espec-
51 B 90% X 2/3 S 80% X 2/5 ially in 80% workouts).
B 120% Overload x 3 Supplements directed at
tissue repair, recovery
53 D 90% X 3/3 between workouts, and
recovery between sets.
56 S 90% X 3/3 B 80% X 2/5
S 120% Overload x 3
59 D 80% X 5/5
_____________________________________________________________________________
Eliminate all assistance exercises after this date. In other words,
ONLY the three lifts are performed from here on.
_____________________________________________________________________________
61 B 95% X 2/3 S 80% X 2/5 All three lifts are
B 120% Overload x 3 done at each session
D 95% X 2/3 (contest readiness).
66 S 95% X 2/3 B 80% X 2/5 Emphasis on perfect
S 120% Overload x 3 form and maximum
D 80% X 5/5 acceleration—do
NOT do singles or
71 B 100% X 2/3 S 80% X 2/5 attempt lifts you’re
B 120% Overload x 3 not absolutely sure
D 100 X 2/3 you’ll do for 2 reps
(Last Deadlift Workout) (save your mental
energy for the meet)..
76 (Should be Saturday)
S 100 X 2/3 B 80% X 2/5
S 120% Overload x 3
_____________________________________________________________________________
CONTEST WEEK: CONTEST DAY (SATURDAY):
80 Wednesday: 1st Attempts 2nd Attempts 3rd Attempts
overloads in S 100% S 105% 105% + 5 lb
S & B (120%) B 100% B 105% 105% + 5 lb
D 100% D 105% 105% + 5 lb
Notes: Each 5 day period should see approximately a 5
pound increase in your 80% level. It may just as easily be 2 pounds or 8
pounds. The precise increase in poundage will vary from athlete to athlete
and from muscle group to muscle group. Also, since there is a 5 pound
increase assumed for your 80% level, there will be a commensurate increase
in your ongoing 85, 90, 95, 100 and 120 percent levels respectively (see
%Max Chart below). This basic scheme of periodizing your training
intensity relative to anticipated increases in strength is applicable to
any other exercise or muscle group. You must begin by calculating training
poundages based on percentages of your current maximum in each of the
three lifts.
EXAMPLE:
Lifts at your last competition: 700
squat; 385 bench press; 585 deadlift.
MAX MAX MAX
WEEK SQUAT BENCH DEADLIFT
1 680 360 560
2 685 363 565
3 690 366 570
4 695 369 575
5 700 372 580
6 705 375 585
7 710 378 590
8 715 391 595
9 720 394 600
10 725 397 605
11 730 400 610
12 735 403 615
Each week, use the tabled amounts in computing training poundages at
80, 85, 90, 95, 100 and 120 percent. Adjust them if necessary, but not
haphazardly. You may extend this training scheme to 24 weeks if you
like.
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