Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet.
Barbell Medicine Peaking Program Overview
- 3 program versions
- Advanced (slow peak)
- Advanced (fast peak)
- All programs are 3 weeks long
- All programs are designed to peak the squat, bench press, and deadlift
- In the case of a strengthlifting meet, overhead press should be substituted in place of the bench press
Notes from Barbell Medicine:
The novice peaking template is designed for lifters who’ve had little to no experience performing singles at intensities over 90%. They also typically train 3 times per week using mostly sets of 5 repetitions for sets across (at the same weight).
Advanced- Slow Peak
This iteration of the advanced peaking template is for lifters who take a little longer to realize previously developed strength. These are folks who rarely, if ever, set PR’s during deload or low stress weeks. They also tend to perform relatively worse under higher fatigue loads compared to when they’re fresher. Finally, this template is aimed at folks who really seem to thrive off intensity in their workouts- think lots of psych-up before heavy sets, loud music, etc.
Advanced- Fast Peak
This iteration of the advanced peaking template is for lifters who quickly are able to translate previously developed strength. They typically are able to set PR’s during low stress or deload weeks and can, much to the chagrin of their training partners, perform very well under higher fatigue loads. These lifters tend to be quiet, reserved, and don’t use much hype during training.
Barbell Medicine Peaking Program Spreadsheet