12 meet prep

Crossfire · Feb 13, 2020

How would you do your program if your looking at doing a meet in 12 weeks?

i3ossman · Feb 14, 2020

You asking about peds or training cycle

Crossfire · Feb 15, 2020

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 · Feb 15, 2020

Crossfire said:
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.

Crossfire · Feb 15, 2020

Thanks for the response.

Beti ona · Feb 16, 2020

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.