By Stephan Korte
The deadlift can and will
be trained in the same manner as the squat and bench press. Oh yes - three
times per week! The deadlift works almost every muscle of the back, along
with the hamstrings, quadriceps, glutes, hip flexors and forearms. To achieve
the fullest potential in the deadlift, a powerlifter has to develop all
these muscles. And what is the most effective exercise to work all these
muscles? Right, the deadlift. If you train the deadlift three times per
week there is no room for assistance exercises. There is simply no need
to do exercises like hyperextensions, reverse leg raises, pull-downs, or
shrugs. These exercises are great in the off-season since they may help
you to prevent or recover from injuries, but as a powerlifter you must
deadlift to pull some heavy iron in competition. Ask Ed Coan or Gary Heisey
how they got so damn strong in the deadlift. I bet they didn’t get it by
doing hyperextensions or other “sissy exercises”.
The
training cycle is the same as for the squat and the bench press. It is
an eight week cycle consisting of a high volume phase (I) and a competition
phase (II).
Preparations
Before
you can start with the 3x3 system you have to find out your current maximum
in the deadlift. You can refer back to the squat or bench press article
on how to do this. If you plan to use a formula the Epley is simple and
it works well.
Once
you have found out your current deadlift maximum increase it by 15 lbs.
This is your projected maximum - the calculation basis for your training
weights for the next eight weeks. You will use weights between 58-64 percent
of this projected maximum during phase I and 60-95 percent in phase II.
Phase I: Week 1-4
High Volume Phase: The high volume during phase
I will be reached through multiple sets (5-8), moderate reps (5) and moderate
percentages of your projected maximum (week 1-58%, week 2-60%, week 3-62%
and week 4-64%). Each of the four training weeks consists of three workouts.
That is 12 workouts altogether. Make sure to get enough rest between the
workouts. I would recommend one day off between the workouts and two days
off after the completion of each training week. Important: Don’t use equipment.
No belt and especially no straps! Don’t bounce the bar off the floor. Let
the weight rest for a moment and then pull again.
Using
the “energy saving method” (ESM-method) (see part 2 of this series for
detailed information) for the deadlift is of major importance. Just put
in as much energy as you need to complete each rep and set. The moderate
percentages between 58 and 64 percent can be handled with less than maximum
effort. Concentrate on using perfect technique. The ESM-method will build
your confidence for the heavier weights. Using only half of your energy
and power for a set with 64 percent of your maximum will build a “mental
reserve” which will lead to higher confidence for the weights in the 80-95
percent range. You just have to put in more energy.
Special tip on grip strength:
This
advice comes from Rudolf Kuester of Germany. Kuester was one of the strongest
deadlifters in the world in the late eighties. His personal record in the
deadlift is 880 lbs. at superheavyweight. Partial reps with weights above
100% or just holding a very heavy weight for 10 seconds does not help the
lifter to strengthen his grip. In order to improve your grip strength you
have to extend the pulling phase by standing on a platform. This will force
your hands to work harder. Example: The time you need to pull 700 lbs.
standing on the floor to a lockedout position is definitely shorter than
pulling 700 lbs. standing on a five inch platform. Pulling 700 pounds while
standing on that platform will extend the pulling phase. This will make
‘your hands stronger.” You can incorporate this approach in your routine
during the high volume phase by using different platforms. I recommend
three different heights: 3, 6 and 10 inches.
Phase 1: Week 1-4
High Volume Phase: (current maximum: 600 lbs./projected
maximum: 615 lbs.)
Week 1
-
Day 1: deadlift 5-8 sets of 5 reps with 58%
of 615 lbs. =355 lbs.
-
Day 2: deadlift 5-8 sets of 5 reps with 58%
of 615 lbs. = 355 lbs.
-
Day 3: deadlift 5-8 sets of 5 reps with 58%
of 615 lbs. = 355 lbs.
Week 2
-
Day 1: deadlift 5-8 sets of 5 reps with 60%
of 615 lbs. = 370 lbs.
-
Day 2: deadlift 5-8 sets of 5 reps with 60%
of 615 lbs. = 370 lbs.
-
Day 3: deadlift 5-8 sets of 5 reps with 60%
of 615 lbs. = 370 lbs.
Week 3
-
Day 1: deadlift 5-8 sets of 5 reps with 62%
of 615 lbs. = 380 lbs.
-
Day 2: deadlift 5-8 sets of 5 reps with 62%
of 615 lbs. = 380 lbs.
-
Day 3: deadlift 5-8 sets of 5 reps with 62%
of 615 lbs. = 380 lbs.
Week 4
-
Day 1: deadlift 5-8 sets of 5 reps with 64%
of 615 lbs. = 395 lbs.
-
Day 2: deadlift 5-8 sets of 5 reps wIth 64%
of 615 lbs. = 395 lbs.
-
Day 3: deadllft 5-8 sets of 5 reps with 64%
of 615 lbs. = 395 lbs.
Phase II: Week 5-8
Competition Phase: During the competition phase
the volume will be reduced dramatically and the intensity will be increased
moderately week by week. This will help the lifter to get used to the heavier
weights. Use your powerlifting equipment (suit, belt, and wraps) only for
the heavy singles.
The number of workouts and the off days are the
same as in phase I. The sets and reps for phase II are as follows:
1.
Technique and power-training: You will perform three sets of three reps
with 60% of your projected maximum. This will be done twice a week. The
percentage will be constant during the phase.
2.
Maximum strength training:
One workout each week is reserved for the maximum
strength training. You will use 80-95 percent of your projected maximum
for one to two sets of one rep for each exercise. I used to max out in
the deadlift on Monday.
Phase II: Week 5-8
Competition Phase: (current maximum: 600 lbs.,
projected maximum: 615 lbs.)
While the percentage for the technique training
will be constant the percentage for the maximum strength training will
be increased weekly by five percent.
Week 1
-
Day 1: deadlift 1-2 sets of 1 rep with 80%
of 615 lbs. = 495 lbs.
-
Day 2: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
-
Day 3: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
Week 2
-
Day 1: deadlift 1-2 sets of 1 rep with 85%
of 615 lbs. = 525 lbs.
-
Day 2: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
-
Day 3: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
Week 3
-
Day 1: deadlift 1 set of 1 rep with 90% of
615 lbs. = 555 lbs.
-
Day 2: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
-
Day 3: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
Week 4
-
Day 1: deadlift 1 set of 1 rep with 95% of
615 lbs. 585 lbs.
-
Day 2: deadllft 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
-
Day 3: deadlift 3 sets of 3 reps with 60% of
615 lbs. = 370 lbs.
This series will be continued in the next issue Strength
Online. Look for Part 5- The annual plan. Until then: Keep on pumping!
If you have further questions, feel free to call
or write me. Also available for seminars:
ISP-Int. Scientific Publishing
Mr. Stephan Korte
P.O. Box 1801
59701 Arnsberg, Germany
Phone# 01149-1 71-4100561
E.Mail: stephan.korte@salzburg.co.at
Reproduction of this article, in
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written consent. Copyright 1999,2001, 2001 Stephan Korte. |
