Improve your deadlift with our training for real badasses!

Can't get your deadlift to move? Introducing your new training program aimed at improving your deadlift! No exercise is as tough and useful as the deadlift. Plus, it's fun, which is essential in the gym!

The price to pay, however, is its impact on recovery. It's the weight lifted and the impact of the exercise on the whole body that's behind it. The stronger you get, the better you need to plan for recovery. Think of the workout described below as a model for your creativity. You don't have to copy it to a tee. You certainly have some problems of your own, so address them expeditiously. First I'll describe the three-week program in a concise manner, then I'll talk about its benefits. There's room for questions at the end.

Content of the article:

• What does the program look like?
• Rationale and benefits
• Now the details...
• Frequently asked questions

What does the program look like?

You'll do the deadlift once every 7 days, alternating between different methods:

Week 1 - Modified Sadiva Series

I've modified Rich Sadiv's creation a bit, 12 minutes of 1's.

• You'll warm up to 60-65% of your normal deadlift max, but you'll be standing on a small platform.
• Then you'll do 20 ones in 5-7 minutes. See below for more information.

Week 2 - Halting Deadlifts

Here, one repetition looks like this:

• you lift the axle below your knees.
• place back on the floor
• then you lift up into an upright position
• Finally, you put it down again

Think of it as the 1.5 repetition method. Depending on your strength, you'll do 1-3 sets of 5 reps.

Week 3 - Testing the max

In this week you are testing the max.

• You'll warm up and get up to one working set with the maximum weight for a given number of reps.
• After you complete week 3, you'll return to week 1 and lightly add weight.

Rationale and Benefits

The bigger and stronger you get, the harder linear deadlift training becomes.

I mean to train 3x5 for example and add weight in each workout. If this style works for you, you're a beginner.

Variety makes hard work more bearable and easier to recover from.

1) As you get stronger, you need to plan intelligently.

• It's best when you feel like you're doing things differently, but you're really not.
• In this workout, you're actually doing deadlifts all the time. They vary only minimally, and that's in the use of the three main zones of the deadlift.
• In the test week, you'll be racking your brains and will only be reassured by the fact that the next week you'll be doing something a little different.

2) Sadiv's series gives you 20 opportunities to become a first rep master!

• The first rep is often the hardest because you can't use the advantage of stretching and shrinking your muscles.
• In a normal training format, you train maybe 3-5 first reps.
• With Sadiv's, it's 20!

3) Halting deadlifts build the initial part of the deadlift.

• The beginning of the exercise is often difficult. The most common mistakes include not being able to properly clench your body and feeling like you have to jerk the weight to get it to move.
• In the Halting version, you try the opening part twice on each repetition.
• In the first half of the exercise (when you're only pulling up to your knees), you'll learn not to jerk the weight.
• Since you'll be spending a lot of time working the lower half of the exercise, you'll feel more comfortable there.
• Notes: If you have a weakness elsewhere, don't be afraid to modify your workout. For example, if you're having trouble with pull-ups, you can try pulling off blocks or adding resistance to your rubbers.

4) Varying the load increases will keep you motivated.

• If you're doing pull-ups in the normal way, you can only add weight in one way.
• Either you can manage to add load or reps in a week, or you can't.
• However, if you work out three different ways, you have the opportunity to pull your own weight three times!

Now the details...

Week 1 - Modified Sadiva Series

• You'll warm up to 60-65% of your normal deadlift max.
  If you don't know how much that is, use one of the many equations available or simply choose a weight that you can do 10 reps with.
  If you're still hesitant, choose a lower weight. There will be plenty of time to add weight.
• You'll be working from a slight deficit. This means standing on a low platform (2.5 - 5% of your height).
  Deadlifts from a deficit extend the range of motion and work on the initial part of the exercise. Your normal range of motion will then feel like a walk in the park.

• Choose a lower platform. Especially if you have trouble keeping the arch in your lower back when pulling or squatting.
• After the warm-up, turn on the stopwatch and do 20 1s.
  The tempo is not prescribed, but it's essential that you let go of the axle and return to an upright position between reps.
  Aim to complete all 20 reps within 5 minutes (roughly one every 15 seconds).
  If you can do this, you can add 3% of the load next week.
  If it took you more than 7 minutes, call for the same load next time.
• Focus on quality of execution = precise leg and hand position, clenching and bending before the lift, fast execution and proper extension.

Week 2 - Halting deadlifts

• Warm up to 65-70% of your normal deadliftmax , or put 5-10 more pounds on the barbell than you used for Sadiv's series a week earlier
• On each repetition, you smoothly and aggressively pull the barbell below your knees, place it back on the floor, and lift to an upright position. Finally, you put it down again.
  In other words, those 5 reps are actually 10 reps in disguise. If you choose a weight that doesn't give you 10 normal reps of the deadlift, you'll be out of luck with Halting's execution.
• Practice 1-3 sets of 5 reps, depending on how strong you are.
  If your max in a regular deadlift is under 180 pounds, practice 3 sets.
  If it's between 180-230, practice 2 sets.
  If it's above 230, do 1 set.
• Focus on a smooth, aggressive start, no jerking.
  When viewed from the side, the angle of your torso should not change until the axis crosses your knees.
  If your butt is rising faster than your shoulders, you have weak legs, and you need to actively try to make it the other way around.
• Another crucial piece of technique is that your body must not move until the discs are off the ground - the body and the axle must move simultaneously as one unit.

Week 3 - Testing the max

• After two weeks of relatively light technique training, you should be very keen to test the maximums.
• Exactly how hard you have to go I won't tell you. It depends on your performance and goals. But aim for a max per repetition rather than a personal best per repetition.
• If you're training for fitness or looks, or if you're inexperienced, aim for a max weight set somewhere between 8-10 reps.
• If you're experienced and you 're after strength, the reps will be lower, somewhere between 3-5.
• However you go about it, after 4-6 weeks with the same rep goal, choose a different number. Your body will adapt to the repeated stimulus quickly.

Frequently Asked Questions

First two weeks only one set? Is that enough work?

• Wait for a test week to decide. If you do a personal best, it was enough. If not, you've either practiced too much or not enough.
• Think of training as a process, not a single event.
• Don't overdo it at the beginning of the cycle and gradually add more.
• Be patient and focused. This will bear fruit in the long run.

What about training the rest of the body?

• I recommend it! Upper body workout all you want. I would recommend each of its muscle groups to be trained 2-3 times a week. You'll do deadlifts once a week. Use the lower body exercises as needed.
• If you're used todeadlifts 2x a week, remove the deadlifts from your second workout and choose a different exercise instead.
• And if you normally deadlift 3 times a week, stop doing it! Unless you have a max under 100 kilos.

What if I'm pulling sumo?

• This program is for the traditional deadlift, but its principles apply to sumo execution as well.
• You can also use the Sadiva method in week 1 (no deficit) and call the exercises for week 2 according to your weak point. For example, if you need a pull, pull from blocks or with rubbers.
• Of course you finish week 3 by testing the sumo technique.

Source: www.t-nation-com - The Badass Deadlift Program
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