Peaking for a competition

Peaking - what's that? In very simple terms it's training in such a way that on a specific date - the day of a competition you've trained for - you're at your strongest.

There are two ways to train for a competition. There's the off season approach. This goes something like 'I'll spend X months getting strong and then try to keep strong over X weeks and Y competitions.'. I prefer the 'I have 16 weeks (or any number) and I'll ease in with a view to being at my best in 16 weeks time.'.

I'll sit down at 17 weeks with a pen, calculator and sheet of paper. I'll write out the events in the order I'll do them. Then I'll go back over the records, notes and training logs I have access to and see what I've done in the past. If the odd lift is not quite the same I'll get an idea from something like it.

Let's use my 2HP numbers as an example (see also my '4 plates a side' bench article). If I had a PB of just 100-kilos then the plan in 16 weeks time would be to add about 5% or have a PB on the day of 105-kilos. The closer you get to record breaking levels as well as to your own potential the less the percentage might be. So it could easily be that I might need to look at 2.5% soon (being around world record level now). I also have a 'win the competition first' approach over a 'break a record' approach. So I'll do a little background research on what I think my rivals will do. With this years British grip I had seen Sam claim a 105-kilo 2HP in the gym and him state he'd want to get that on the day. So in order to win, using the strongman type scoring system I only needed a 106-kilo 2HP (I opened first, losing the toss, with a 102 (winning with my opener) and then for my 2nd took a 107+ lift (so making sure of a win) then 110-kilos and finally attempted 115.5 (but failing) for a WR attempt).

Now I prefer, for the most part, to keep to a similar set and rep scheme throughout. I've found that this approach works best for me. It's a case of low sets and low reps but heavy'ish. But I am still playing the numbers. So a few weeks out will be 90%, then later, 95%, closer still 97.5 and so on. I can calculate backwards over the 16 weeks, perhaps taking a 2.5% jump each week. Equally, using my preferred sets and reps, I've also taken a see where I am now (doing a 170-kilo clean touch n go bench 8 weeks out before making 190kg at xmas) and adding a set weight each week. I also have a very good idea of what gear (dbol for example) means to my bench (about 20-kilos).

However, what works for most people is 8-12 weeks, higher sets and reps and percentages. As each week passes they lower the reps and sets slowly but also add enough weight (5% of their max) to get that little bit closer to their target. One week out they should be doubling with 100% of their old PB and on the day they should hit 105% or so. If that 105% means they kick ass then so much the better. But if not then they've still added weight to their numbers and can go home with a new PB.

I've also written in my log of an over training approach which works for me. Literally in the last 10-14 days I'll double up on some sessions. Baring in mind I'll be well passed the 90% of my max on the weights this means an even greater work load and more stress on the CNS. Then, if I do it right, 4 days out I'll stop the weights. It's called supercompensation and wikipedia had some stuff on it http://en.wikipedia.org/wiki/Supercompensation. The idea is that you stress the body even more than usual, the body reacting to the usual levels as it is, by deliberately over doing it. Then with little more than keeping moving and stretching the body has an even greater response than it might usually. The 4-5 days break aren't enough, even under usual circumstances, to lose strength but are enough for the usual recovery and a little more. The flip side is an even greater risk of injury and so making a balls of it and actually being weaker on the day.

One should also be on top of their nutrition, contrast baths, massage and so on. Weeks out these wont make that much of a difference nor should they when you're only pushing what is really quite easy levels of say 65% of your max. But when it's the last few days and you're shot and dragging your sorry ass about then getting all of the above and more will all help a

Timing is key though. I know 4-5 days rest is about right for me but others may need more or less. If you've competed before and was stronger two days later than you wanted make a note. Equally being ready early. It's also worth saying that this isn't a single event approach either although it's far easier to apply and plan for one event. This years British being a few weeks (about 4) prior to the Chad Woodall event has meant a peaking for some events and a not quite there yet for others. For example Grippers. I equalled first with my right but came 2nd with my left and so got 2nd over all before going on to win all the rest. My 2HP with a successful 110kg attempt was 95-97.5% of my absolute best so I'll want a little more on June 20th before easing back down a tad. Other events, just trained up to but not included in the British (thick bar deadlifts) don;t need to peak for weeks yet so while they were included I'm not at my best yet. You can see, I hope, the kind of thinking required.

Final thoughts
Don't include 'fluff'. In the off season, as it were, train what the hell you like but preferably what needs bringing up with some stuff done for fun. But come those target weeks do ONLY what needs to done. If you've a 10 event comp and you're doing 20 and can't justify those extra numbers then drop them fast. Think also about training, esp in the final few weeks, as though you are on the platform doing your 'thang'. So no 2 hour gripper sessions when on the day it's warming up and 4 max all out attempts. No 10 hour training sessions when events last 5 max.

Any questions - feel free to ask.

Great article- thanks mate.

In Paul's log he says you need experience. In fact you need 1, yes just one, competition. The time trained - says 8, 10, 12 weeks whatever and knowledge of the one competition. If, for example, you trained 12 weeks and found yourself stronger a few days before or after then for the next one merely adjust the rest period at the end. If, however, you were monster at 10 weeks but gradually got weaker in 11, 12 and so on then a 10 week program is best.

I also noted in his and on other logs (inc my own in the past) a justification for some parts of the training done. I Paul's it was 'front raises with the log'. Now here's the thing. I can find a million reasons for doing stuff but equally a good coach can find as many for dropping it. Seriously with a few weeks to go a few sets of raises with a log... don't mean shit. I'd do cleans and presses, then when fucked, cleans and then MAYBE a set or two of raises at best. Then, in the last 4-6 weeks, the raises would be done for.

Back to the experience thing (keep in mind I'm using Paul as an example): if there have been MILLIONS of guys training with weights for 100's of years and there are now 100's of thousands of pages of info on the net we can benefit from their knowledge and more from their experience. Paul has, I know, used many differing types of training taking info from powerlifting, bodybuilding and so on. What he lacks is knowing the precise time scale needed. That's it. The rest is out there for him and for you to mull over and use or discard. And if one single competition might show him what he needs to know then for the very next one he'll be that much closer to his best.

Now he has stated that he was stronger on plate wrist curls and one hand deadlifts a few weeks ago. That's a time scale. He needs to remember that he was doing other variants of deadlift and also that I told him what Nick McKinless and David Horne told me - that some movements are best not done too often. So lets set aside the deadlifts and just look at the plate wrist curls. If he goes back from his log he can see when he started training it, what he did prior to a PB, how long for and how long ago the PB was. I think, at a guess, it was 3 weeks ago and he did 6-8 weeks on it. So his wrists are relatively strong, he did some movement training (literally practice and 'greasing the groove') and got peak strength in just 8 weeks or so. He'll have that in mind next time. Other lifts will not vary that much.

Quick thought: Loz does off season building up of strength, some near season technique work and has mentioned doing what he called 3 week cycles (lowish week one lets says 80%, middle (90%) week 2 and high (95-100) week three during the season. 80% of max is enough stimulus and 95-100% is enough to be competitive.