For those of you that don’t know - this is Matt Kroc’s deadlift programme. It’s free in Tnation.
My question is this. Would you consider this a “basic peaking programme”?
For example. If I where going into a comp and I ran this for all my static lifts. And maybe even moving events (1rep max is 110% comp weight) would this work?
What’s the feeling for this? Most SM events are reps for time. But 500lb for reps is easier if you can pull 600 than 550.
I’m not sure I’ll be looking to compete again but I would like to rerun the events I’ve done before and see if I. An improve on my 2021 scores.
Week 1: 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2: 5 x 3 x 75%
Week 3: 5 x 1 x 80%
Week 4: No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5: 5 x 5 x 75%
Week 6: 5 x 3 x 80%
Week 7: 5 x 1 x 85%
Week 8: No deadlifting, but do accessory movements.
Week 9: 4 x 5 x 80%
Week 10: 4 x 3 x 85%
Week 11: 4 x 1 x 90%
Week 12: No deadlifting, but feel free to do accessory movements.
Week 13: 3 x 5 x 85%
Week 14: 3 x 3 x 90%
Week 15: 3 x 1 x 95%
Week 16: No deadlifting and no lower back work at all.
Week 17: Retest your max or compete in a powerlifting meet
Not sure about strongman but this looks like a pretty long peak to me. @wiseman83@guineapig tagging a couple of powerlifting guys who may have a better idea.
This looks, to me, like a fairly standard peaking program for static movements. This looks similar what eddy coan used and what john haack uses. I’m not sure how well it would apply to moving events, I feel like there’s a little bit more methodology that needs to be applied.
But I do believe this is a decent progressive overload for off-season type of work. I agree that it would be a LONG peak heading into a competition.
@carlbm peaking is a period of exposure to higher intensity loads for practice and specific skill development and reduction of fatigue to maximise performance.
This looks like it builds u up (W1-9) with some hard work and volume and then peaks you for a high performance (W9-17). So it’s really like a 8 week build, 4 week build/peak and 4 week true peak block.
Your mileage may vary greatly though just for the static lifts never mind moving events which seem to have different training considerations from watching many strongman vlogs. For example upper body pressing can usually tolerate/require more training volume to progress vs deadlifting. Individual differences in response to training are on a pretty wide spectrum so for some this might work great for others it might go terribly, detrain + injury
I’m no strongman expert but Mayb a program with rep work will be handy if you are going to do Rep work for your event. Being stronger is almost always better but at any given point in time u can well practiced and peaked in a particular Rep range. Like atm my Rep deadlift capacity is the highest it’s ever been for practicing them. I probably need a block of singles to fully realise my potential with single work tho.
If your goal event is deadlift for a max single then this will probably do the job. Just watch out for signs it’s too much or too little ( u could do more and make more gains). Adjust if need.