The 80 day cycle described below allows five days recovery between all squat & bench workouts, and either four or six days between deadlift workouts-four following light squat workouts, or six following heavy squat workouts.
The best way to train for competitive powerlifting is on a cycle training schedule. This type of training schedule combines workouts and exercises that will meet all your basic needs-limit strength and speed-strength.
The 80 day cycle described below allows five days recovery between all squat & bench workouts, and either four or six days between deadlift workouts-four following light squat workouts, or six following heavy squat workouts.
It’s best to schedule two short workouts per training day as opposed to one long one. Assistance work is allowable ONLY on scheduled workout days after the 4th week of training. Recovery becomes a critical factor by then. Following the 8th week, very relaxed and laid back off-days are vitally important.
Virtually ALL of your assistance exercises for the first 4 weeks of this mesocycle MUST be geared toward eliminating your perceived weaknesses.
Reduce percent bodyfat. General foundation of limit strength in all synergistic and stabilizer muscles. Modify your lifestyle to include therapies as directed, improved dietary manipulation and sleep habits. Technique errors must be corrected.
Your supplements should be chosen on the basis of immediate needs only (e.g., fat loss, mental focus, limit strength). Acquire PASSION, for it will amplify MOTIVATION.
From here on, virtually ALL of your efforts MUST be directed toward amplifying your STRENGTHS (too late to worry about your weaknesses anymore)
Does this specific HIIT protocol interfere with heavy leg days in your experience?
I noticed my resting heart rate dropped 5 beats after a month of this.
I prefer hill sprints for conditioning; feels more ‘functional’ for leg power.