This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science.
On the “schedule” sheet there are brief explanations of each training block. Each training block is 4 weeks long, except for block 4, which is 2 weeks long.
- Block 1 (Volume) – An introduction to new training. Volume slowly increases.
- Block 2 (Volume/Strength) – Build volume to an underrecoverable point, at which point volume declines and intensity starts to increase.
- Block 3 (Peak) – The first week is a deload. After that, volume continues to decrease and intensity increases.
- Block 4 (Peak & Taper)- Peaking finishes. Light training leads into meet day.
14 Week Advanced Strength Block - Squats & Science
|Program Name||Squats & Science 14 Week Advanced Strength Block|
|Training Style||Strength, Peaking|
|Training Days Per Week||4 Days|
|Intensity (% of 1RM)||Weekly average: 63% to 84%
Top sets: 70% to 90%
14 Week Advanced Strength & Peaking Program Spreadsheet