Four weeks to the maximum
Author: A simple methodical way to reach your new peak in core exercises in four weeks. Weightlifting programs do not, like life, go completely by a written program. Sometimes you don't have 12-16 weeks for a training program. Then again, sometimes you have a program that you consider ideal, but some event doesn't allow you to go through the entire planned path.
Whatever happens , it could be a job change, it could be a planned vacation, or the all changing words of your precious other half "I'm pregnant", sometimes even the best plan just can't be followed. This program is written for just such occasions.
If you were to ask successful athletes how to achieve peak form, they would surely tell you that you need to make a plan for a few months before the actual competition and then train persistently and deliberately all the way to the goal. This is of course true and a very good practice. But what if you get a call from the coach of the team you want to be on saying he'd like to see you in a month at a game, or maybe a strength competition?
What do you say? Sorry, but I can't make it before February 2013? Will you ever get the chance again? I don't think so. What you need to do is throw your current schedule out the window and pull out this less-than-ideal one.
The goal of this program is to help intermediate lifters get ready for competition in a short 3 week period. It allows for preparation if circumstances don't allow for a traditional length program and I'm sure you won't use it as preparation for the National Championships. But it can be useful if you want to see where you are and don't have the usual 4 months to prepare. Despite the short preparation period, the program works well.
Trained, tuned.
The goal of each cycle is a state where the body is ready for the load of a large volume of training, yet sufficiently CNS recovered for maximum performance. During the cycle, most of the time the lifter reaches a state where he or she is on the verge of overtraining due to the high volume of training. Thus, the final phase of the cycle is designed to regain freshness and rebuild strength. It is the final recovery of strength before a test or competition that is most important. In our program we will try to provide some volume training, but at the same time maintain strength for the final test.
The four-week program
Only the work series are listed in the table. It goes without saying to gradually add weight for 8-5-3 reps before reaching the working sets.
Day 1 - WOOD
| Week 1 | 72% x 1 | 80% x 1 | 87% x 1 | 72% x maximum op 6-10 |
| Week 2 | 77% x 1 | 85% x 1 | 92% x 1 | 77% x maximum op 6-10 |
| Week 3 | 82% x 1 | 90% x 1 | 97% x 1 | 82% x maximum op 6-10 |
| Week 4 | 87% x 1 | 95% x 1 | 102% x 1 | Maximum x 1 repetition |
Each squat must be performed with appropriate depth. No need to use a belt for the warm-up series.
Day 2 BECNHPRESS
| Week 1 | 78% x 1 | 83% x 1 | 88% x 1 | 75% x maximum op 4-8 |
| Week 2 | 83% x 1 | 88% x 1 | 93% x 1 | 80% x maximum op 4-8 |
| Week 3 | 88% x 1 | 93% x 1 | 98% x 1 | 85% x maximum op 4-8 |
| Week 4 | 91% x 1 | 97% x 1 | 102% x 1 | Maximum x 1 repetition |
Day 3 DEAD PULL
| Week 1 | 74% x 1 | 82% x 1 | 90% x 1 | 80% x maximum op 6-10 |
| Week 2 | 78% x 1 | 86% x 1 | 94% x 1 | 84% x maximum op 6-10 |
| Week 3 | 82% x 1 | 90% x 1 | 98% x 1 | Omit maximum op |
| Week 4 | 85% x 1 | 95% x 1 | 104% x 1 | Maximum x 1 reps |
In the third week for the deadlift, we skip the work set for the max reps to conserve energy for the very hard week ahead.
Other
- Round weights to the nearest 2.5kg, they may not be exact percentages
- Always keep in mind that you need to maintain "freshness". It is not possible to do high volume as in the usual prep cycles. Remember that each week is another step up
- Use assistance exercises at your discretion. Give great consideration to the volume of assistance exercises for the reasons mentioned above.
- For the lower body, GHR, hyperextensions, reverse hyperextensions, stumbling, abdominals can be used preferably.
- For upper body, those exercises that work best for you as strength exercises. Always include the triceps.
- You can also include biceps and shoulder exercises for the first two weeks. From the third week onwards, skip the exercises to reduce volume.
- In the fourth week, you can also choose the option of setting maxes in one workout, just like in a potential competition.
- Never add percentages or reps, CNS exhaustion would occur and it would be impossible to meet the goal in week four.
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