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Periodization Training for Powerlifting
Powerlifters are the masters of the cycle approach and using periodization to arrive in top condition at just the right time. And that is what periodization is all about – improving the body in a certain manner over the course of the period.
For the powerlifter, the target of the periodization is to get in a maximum lift, a new personal record or being prepared for the next meet, at a specific point in time. The ability to peak at a point in time (for a competitive meet, for example) is a skill set that can be developed.
The standard powerlifting periodization approach is to start the cycle a few months out. The repetition range is usually set at 5 reps, and over time it works down to 1-2 reps by the time the cycle is completed. This can apply to any and all of the three lifts – the squat, deadlift and bench press. As the cycle progresses to the minimal reps the poundage is consistently being moved upward.
Early weeks of cycle - 5 sets of 5 reps on primary exercise, 3-5 sets of 5 reps on supporting exercise.
Middle weeks of cycle - 5 sets of 3 reps on primary exercise, 3-5 sets of 3-5 reps on supporting exercises, using heavier loads than in the early cycle section.
Final section of cycle - 5 sets of 1-2 reps on primary exercise, minimal support work, with super heavy loads approaching personal records.
This is a general aggregation and the powerlifters often get even more specific, listing their lifts down to minute percentages to keep them moving forward toward the final goal of a heavier lift.
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.