Peaking Strategies for Powerlifting (part 2) – Galway Strength and Performance

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Peaking Strategies for Powerlifting (part 2)

How to taper into a meet

In part 1 we laid out when to hit your last heavy lifts as well as overloads. In part to 2 we will lay out what we do in the weeks following our last heavy lifts in the run in to the competition.

 

Lightweight lifters

Squat

If your last heavy squat is 10-12 days out and you squat once a week, the following week when you are 5 days out you would be hitting 60-70% for a single. If you squat twice a week you’ll be hitting a 80% squat for a single 8-9 days out and little to no accessories.

Bench

If your last heavy bench is 8-10 days out you will be hitting a 70-80% single on the bench 5 days out from competition.

Deadlift

Lastly for the lightweights If your last heavy deadlift is 14-16 days out you will be doing 80% for a single 8-9 days out from the competition.

Competition Week

Monday

Squat: 60-70% x 1 + 40-50% 3×8  Bench: 70-80% x 1 + 40-50% 3×8  Deadlift: 30% 3×8

Tuesday

Squat: 30-40% 3×8  Bench: 40-50% 3×8 Deadlift: 30% 3×8

 

 

Heavyweight lifters

Squat

If your last heavy squat is 12-14 days out and you squat once a week this will be your last heavy squat. If you squat twice a week you’ll be hitting a 70% squat for a single 8-9 days out and little to no accessories.

Bench

If your last heavy bench is 10-12 days out you will be hitting a 60-70% single on the bench 5 days out from competition.

Deadlift

And lastly for the Heavyweights If your last heavy deadlift is 21-19 days out you will be doing 80% for 3×3 or 50-60% for 8×3 (speed work) 14 days out and a single at 80% 7 days out from the competition.

Competition Week

Monday

Squat: 30-40% 3×8  Bench: 60-70% x 1 + 30-40% 3×8  Deadlift: 30% 3×8

Tuesday

Squat: 30-40% 3×8  Bench: 30-40% 3×8

 

As you can see from this taper guideline the last few weeks before a competition is relatively light. At this stage of a meet prep its all about recovery and being ready for meet day, lifting any heavier inside this time will only impede competition performance as you will not be recovered in time.

As the legendary coach Boris Sheiko said its better to go to a competition undertrained than it is to be overtrained.

Author: Matty Costello

 

 




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