Peaking
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| AMH_Power |  | Peaking | 24-08-2015 @ 21:29 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | So as a follow up from the CBP thread, I had many questions about peaking. I answered what a typical comp CBP cycle would like but not how a big competition peak would look like. Below is my exact peaking plan I started last week for the WDFPF World Championships 1st November in Sicily. http://www.angelware.co.uk/peaking.xls The biggest difference now, is the main lifts are trained concurrently with their component counterparts (classic squat and component deadlift together, and vice versa. Bench has two days, one for component and one for classic). The program is in 3 phases, with week to week undulating, with every other week being at a weight which is slightly heavier than 'fast' (typically 65-80%). This allows for speed to be attained with these over time, further creating a natural taper allowing them to be easier and easier despite being faster and faster: accumulation: Components are start strength biased, supplement work is generic, volume is increased over the month. transmutation: intensity starts increasing, overall volume lowered. Components are explosive/CAT, supplement introduces explosive work and specific weakness training. realization: intensity is highest, but rapidly falls off close to the meet to allow for recovery. volume further reduces over time to allow for supercompensation. All accessory work is pretty much explosive work AND plyometrics. Plyo's give a substantial but relatively shortlived dampening effect on the golgi tendon, allowing for a further boost to the peak. Openers will see me hit 720, then second lifts will see 765 (current WDFPF world record), then all out for my third lifts, hoping for as close to 800 as possible, with a view to break 800 at the BDFPA nationals in march (possbily last bdfpa comp prior to moving to gbpf). Hope this can help people who are looking for ideas for their next comp (it can work for all levels really, but may need adjusting for individual tolerances and speed/power). This is my EXACT numbers and nothing will change except for in the events: 1. I injure and need to adjust to work around or dial back 2. I realize a new weakness which must be fixed (although that's what I have focused from the outset) 3. I start failing to hit numbers; the alternate power weeks will have 50% volume reduction, but this shouldn't happen providing I'm eating/sleeping/prehabing well. Thanks for reading, hope it's of use | ||
| jon1234 | | ... | 25-08-2015 @ 08:26 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | cheers for the spreadsheets, I'm doing CBP at the moment. However, I was wondering if you lost access to all equipment what would your preferences be for preserving strength/power? | ||
| deleted2_20210523 | | ... | 25-08-2015 @ 13:06 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| AMH_Power |  | ... | 25-08-2015 @ 13:51 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | kirkynick said:Very informative. What will your third attempts be presuming you get your first and second ones ok? 2nd lifts are +15kg. 3rd lifts +10kg. Cheers | ||
| AMH_Power | | ... | 25-08-2015 @ 13:55 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | jon1234 said:cheers for the spreadsheets, I'm doing CBP at the moment. However, I was wondering if you lost access to all equipment what would your preferences be for preserving strength/power? As in bands etc? Or as in you couldn't train at all? If I couldn't train at all, I would re-evaluate my priorities in relation to lifting to allow me to lift. Failing that, power work; sprints.... Jumps etc. Core body weight stuff like pull ups. If its just bands etc you don't have access to, then for explosive work I would still lift in an accelerative manner...but takes considerable mind muscle connection and is mentally draining. For start variants I would pause; although these have a domain in both | ||
| donnie | | ... | 25-08-2015 @ 19:40 |
 Wee Donnie Member 5605, 450 posts | too much science about weightlifting i dont believe in peaking when training natural natural who doesnt gain bodyweight lifts close to max every single day of the year if no injured | ||
| AMH_Power | | ... | 25-08-2015 @ 21:12 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 25.08.2015 @ 21:23 PM by AMH_Power donnie said:too much science about weightlifting i dont believe in peaking when training natural natural who doesnt gain bodyweight lifts close to max every single day of the year if no injured Too much science? Science is what sees the records of yesterday fall today. Peaking is simply structuring training in a way that allows for maximal expression of force on a specific day, regardless of vitamin 's'. edit. Science and intelligent application of science and training principles, is probably the only thing that will allow a drug free lifter compete next to a chemically enhanced one, providing they have the will to match. 2nd edit. Have I just been successfully trolled? If so, take a bow. I have no come back. | ||
| KevC86 | | ... | 25-08-2015 @ 21:56 |
 Member 5141, 4463 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | AMH_Power said: 2nd edit. Have I just been successfully trolled? If so, take a bow. I have no come back. The worrying thing is, no you haven't. Donnie genuinely seems to believe the stuff he posts. Great post as always. | ||
| PeteHodgson | | ... | 25-08-2015 @ 23:40 |
 Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | Cheers for all this excellent info Aaron. Gonna get some pairs of bands soon. I suppose a light pair for bench and a heavier pair for squat/deadlift should do? Should be able to anchor them with heavy Dumbbells for 'against band' work. Won't really be able to rig up reverse bands though. | ||
| DeanW92 | | ... | 26-08-2015 @ 07:08 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | donnie said:too much science about weightlifting i dont believe in peaking when training natural natural who doesnt gain bodyweight lifts close to max every single day of the year if no injured So you dont believe that a natural should try and be the strongest possible on comp day, this is what peaking allows, otherwise your giving a sub par performance. | ||
| IainKendrick | | ... | 26-08-2015 @ 09:04 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | AMH_Power said: 2nd edit. Have I just been successfully trolled? If so, take a bow. I have no come back. It's certainly feeling that way. Troll or idiocy. Neither is 'winning' | ||
| donnie | | ... | 26-08-2015 @ 12:04 |
Wee Donnie Member 5605, 450 posts | trolling i dont even know what the f**k this means | ||
| AMH_Power | | ... | 26-08-2015 @ 14:16 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | donnie said:trolling i dont even know what the f**k this means Passive trolling then? | ||
| 1369phil | | ... | 26-08-2015 @ 16:30 |
 doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | donnie said:trolling i dont even know what the f**k this means Replying in an impossibly stupid manner just to annoy people. The pidgeon chess game analogy is a good one | ||
| umpalumpalifter | | ... | 26-08-2015 @ 17:15 |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | donnie said:too much science about weightlifting i dont believe in peaking when training natural natural who doesnt gain bodyweight lifts close to max every single day of the year if no injured isn't the definition of a peak in that its surrounded by two valleys. ifthe person is able to pwrformthe same year round its suggestive that they are under performing compared to their potential no? | ||