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12 meet prep

Crossfire

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Newbies
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Sep 19, 2019
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How you would program your training? I know some people have their method's on trying to peak at certain times and just looking for some ideas.
 

i3ossman

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Dec 20, 2009
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How you would program your training? I know some people have their method's on trying to peak at certain times and just looking for some ideas.

I personally work backwards from meet day and build it that way. I have a couple general rules about dos and don'ts that help structure what it'll look like. The actual training structure is up to you and is personal preference(theres soooo many different opinions and variations), but there are certain rules you have to follow, imo. My short list is just..

-allow for roughly a 7 day deload leading up to meet day
- do not hit anything above 90%1rm within 3 weeks of meet (allows for a fresh cns)

As long as you follow these and you have a basic understanding of how to write a training cycle personalized for your body and experience level, I think you give yourself the best chance to peak properly.
 

Beti ona

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Aug 12, 2017
Messages
1,458
I had a powerlifting meeting in December, my training was frequency 1, training a single basic every day. The program lasted about 6 months. I started with more volume and I increased the intensity and reduced the volume durgin the weeks.

The competition was Saturday, so this was what I did the last few days.

Squat 3x1 95%
Press 3x1 95%
Deadlift 3x1 at 95%

Monday: Squat and bench press, only one of a repetition, with the weight you will use on your first attempt on the day of the competition.

Tuesday: Deadweight, only one of a repetition, with the weight you will use on your first attempt on the day of the competition.

Wednesday, Thursday and Friday go for a walk and do some stretching. If you need to lose weight, cut solid foods, reduce salt on Friday and make a water cut at 20:00.
 

IronLion2

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Nov 10, 2017
Messages
1,801
Honestly PL is so experience based id either join a crew or hire a coach.
 

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