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If you are always breaking PR’s in competition I would stay the course and only break out the pyramids for those last four weeks.Since you are looking for a change of pace, I’ll assume that you feel there may be a more effective technique out there for you. I happen to have a neat three-week peaking phase which I often use with Olympic lifters. I’ll modify that peaking phase for your needs as a powerlifter. In this cycle, you lift three days a week, and each competitive lift is trained twice each week. The workouts are arranged like this:
How exactly should you progress? In preparation for lifting competition my athletes focus primarily on singles, performing many attempts that resemble competition lifts. Consistent use of belts, wraps, lifting shirts, and any other supportive gear is strongly encouraged in this final phase. After this phase, allow a full week as a super-compensation/ taper phase before you compete - don’t lift at all during this last week.Here’s a sensible progression of intensity for this peaking phase:
When you first try this peaking cycle, don’t compensate for the lighter than usual load by accelerating faster or slower than you would perform with maximal loads, just try to simulate the speed you anticipate using at 100%. If the percentage doesn’t come out to a round number, simply round up or down (depending on how you feel that day) to the closest loadable weight. Lastly, I am a big fan of using brief rests between sets— usually between 1.5 and 2 minutes, which we time on a stopwatch.These shorter rests have been shown to improve relative strength, and they also create a sense of urgency— you really don’t have time to let your mind wander between lifts. Give this a try and e-mail me with your results! |
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