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Help for peaking for a meet

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billymead2011
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2014/10/06 11:08:16 (permalink)

Help for peaking for a meet

hi all currently running RTS intermediate program, have done for the last 6 months, here it is:
 
 
Mon:
Competition Squat: x1-3@9, Load Drop 2-3%, 20min time limit
Competition Bench: x1-3@9, Load Drop 2-3%, 20min time limit
Incline Bench: x8@7, Repeat 4-6%, 25min time limit

Tue:
Competition Deadlift: x1-3@9, Load Drop 2-3%, 20min time limit
Closegrip Bench: x5@9, 4-6%, 25min time limit
Barbell Row: x8@7, Repeat 4-6%, 25min time limit
Wed:
Conditioning: See below for protocol
Row Movement: 7min, max reps
Ab Movement: 7min, max reps
Curl Movement: 7min, max reps
Mobility: 5-10min total, 1 upper, 1 lower
Thu:
3ct Pause Squat: x4-6@9, Load Drop 6-9%, 30min time limit
TnG Bench: x4-6@9, Load Drop 6-9%, 30min time limit
Overhead Press: x8@7, Repeat 4-6%, 25min time limit
Fri:
2” Deficit Deadlift: x4-6@9, Load Drop 6-9%, 30min time limit
Floor Press: x4-6@9, Load Drop 6-9%, 30min time limit
Front Squat: x8@7, Repeat 4-6%, 25min time limit
Sat:
Conditioning: See below for protocol
Row Movement: 7min, max reps
Ab Movement: 7min, max reps
Curl Movement: 7min, max reps
Mobility: 5-10min total, 1 upper, 1 lower
 
 
 
my question is, how should i go about tapering for a meet on november 30th? (8 weeks away) should i run a intensity block with lower volume ect? 
#1

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    iaink
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    Re: Help for peaking for a meet 2014/10/06 14:40:23 (permalink)
    Yes to the later. Tbh as long as the plan is logical and your reducing volume whilst getting used to heavier loads it'll be fine. Once you have done the meet you can reflect back over your prep.
    #2
    billymead2011
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    Re: Help for peaking for a meet 2014/10/06 15:04:17 (permalink)
    Thanks ian, how would you go about structuring such a plan?
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    iaink
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    Re: Help for peaking for a meet 2014/10/06 20:09:54 (permalink)
    Depends what i had done previously. I will prob have done a 3 week vol phase. Followed by a 3/4 week peak taper. Work from 5s to doubles/singles across 2 to 3 weeks. Each week 2 main sessions and one base mod session aka 80%x2x6 kind of thing. Week before meet vol can be cut from this sess.

    Week of the meet work up to a single around 80% at start of the meet. Then an uber easy sess thurs ish if meet is on sunday.
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    iaink
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    Re: Help for peaking for a meet 2014/10/06 20:19:02 (permalink)
    ....meant to add a possible 'easy' week inbetween volume and peaking phase if needed. If you feel the vol phase has been very stressful. Such as a smolov jr type phase. Still lift heavy. Maybe just some nice singles close or at 90%. Daily max style. Keeps your condition up, but allows you to start recovering from the vol work before you peak proper.

    Last meet I did my vol phase was a x3 a week smolov jr style phase. Last week did some epic 3x10 sessions, but never properly recovered from it. Did 3x10 squat at weekend. Took me over an hr to do then planned heavy 5s at start of next week, 4s at the end. Just couldnt get sharp enough through peaking phase and had an 'okay' meet. Lesson, dont mindlessly do whats on paper.
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    ksg
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    Re: Help for peaking for a meet 2014/10/07 06:51:48 (permalink)
    Billy doesn't the rts taper? I thought it was 4 weeks training as above with 4 main sessions weekly and then as the intensity increases it reverts to x3 sessions weekly when you start hitting triples and doubles.

    From rts site...
    Week of comp:
    Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
    Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
    Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

    Best of luck with it.
    #6
    billymead2011
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    Re: Help for peaking for a meet 2014/10/08 21:45:46 (permalink)
    thanks all, 
    ive got one, 
     
    7 weeks out
     
    3 weeks volume phase
    2 week intensification week
    2 week taper
     
    last week is: 
    squat, bench dead work up to openers day 1
     
    then squat bench openers  day 3 
     
    day 5 : meet
    #7
    iaink
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    Re: Help for peaking for a meet 2014/10/08 22:23:20 (permalink)
    Mmm i dont see a reason to do openers 2 days out from a meet. Infact i think is pushing it, but fair enough experiment with that one. But def not openers so close. You wont gain anything by it, whilst it is still a taxing session.
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    iaink
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    Re: Help for peaking for a meet 2014/10/08 22:24:57 (permalink)
    Sorry wasnt clear;

    Openers monday- mmm maybe not but have a go.

    Openers couple of days from a meet- I would avoid.
    #9
    billymead2011
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    Re: Help for peaking for a meet 2014/10/08 22:28:31 (permalink)
    Ive run this before and worked really well, im not deadlifting so not as taxing, only working up to two openers then leave the gym :)
    #10
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