Peaking For a Meet: What It Entails & Words Of Advice
Peaking for a meet. It’s an exciting- yet emotional and fatiguing- training phase. It’s the time we all look forward to during our high-rep volume sets, yearning for the days of heavy weights to reflect our efforts. Specific details in periodization and programming strategy set Powerlifting apart from typical strength training.
You are an athlete preparing for a set date, and the goal is to perform at your best on that exact day. Your program centers around the meet, and peaking readies you for that environment as best as possible.
There are multiple "right" ways to write a peaking program, but there can also be many wrong ways. This article will broadly cover some intricacies of the training phase but also focus on what you can do- as an athlete- to ensure your success. Peaking is all about training the qualities you express on the platform: to fully prepare both brain and body for that day. When you know what to expect, you can ensure you’ll get the most out of your training- and string together as many quality sessions as possible.
Purpose of peaking
As mentioned above, peaking is all about preparing you for meet day, simple as that.
Most training consists of weights in sub-maximal percentages, with multiple sets and reps, some variety here and there depending on the phase- because that's how you get strong. Percentages change over time: some weeks are lower-intensity to ensure recovery; others are higher-intensity to spur extra strength gains & serve as a progress marker, with the goal of continued increases in all of your lifts.
Peaking is only necessary for competition. You don’t need to “peak” for a random max-out day in the gym- or just regular ‘ole strength training. It is strategic & structured around enhancing specific performance on a given date.
For a Powerlifting meet, the qualities you’re expressing are your maximal strength in the squat, bench press, and deadlift. A proper peak prepares you for this exact environment: increasing your one-rep max, practicing comp-standard technique, maintaining fitness as much as possible, followed by a reduction in fatigue to perform at your best on the day of. The schedule, down to the days you complete your final lifts, is all built around this event.
The skill of expressing one-rep-max strength is not one we often train (because the conditions for building and testing strength are different, and we want to prioritize the former to have something to show for in the latter). Peaking allows you to gain confidence and proficiency in that. Going into a meet having trained as usual (submaximal weights within the 3-5 rep range) would not adequately prepare you for the best day possible. While this strategy may be okay for a beginner or first-time lifter, it won’t fly going into your second, third, sixth meet- or if you want to ensure your highest performance. With max-effort lifts, a specific form of instability can occur without practice. There’s more room for technique breakdown, more motor coding is required, a lifter’s mental game and confidence impact their execution, etc., and only above 85% do we notice these aspects (to a greater degree).
A peaking phase allows your brain and body to acclimate to those expressions of strength. To adequately achieve that goal, one must mimic the conditions they’ll be lifting under, developing the qualities necessary to produce desired outcomes.
6 Components of Peaking
Many coaches have differing approaches to peaking, and this article is not trying to push one program above all others. Methods are many- principles are few- and as long as you have your core tenants, everything will fall accordingly. Let’s look at these crucial aspects and the reasoning behind their usage.
Specificity
The main priority of a peaking phase is specificity. In every way possible, peaking should mimic the conditions you’re expressing on the platform- because that is the event you’re peaking for!
To have a successful meet, we want to maintain some level of work capacity & overall fitness, as well as manage fatigue, so we aren’t actually maxing out our SBD every day in a peaking phase (you’re not doing a meet every time you go into the gym). Instead, specificity looks like this:
Sticking to the comp lifts with minimal variation. If training SBD multiple times per week (this strategy can work well for some lifters), go for comp-specific variations: a pin squat/bench, a longer-pause rep, a slower tempo rep, etc. Variations should mimic the same movement pattern, strength curve, setup, etc., as your comp lift and help you further drill technique there.
Overload can be used as a tool but should be done sparingly, and bear in mind that this can contribute to additional fatigue, potentially interfering with your main lifts.
Reducing volume, sticking to reps of 3 and sets of ~2-4 (about 3-9 total reps on your main work is a good range),
Increases in intensity, touching weights in that 90-100%+ range,
Minimal accessory work (prioritize prehab, mobility, upper back, SL, post-chain stuff)- nothing too fatiguing. You won’t build muscle in a peaking phase, and heavy accessory work will fatigue you too much. The priority is your main lifts: the rest help sustain work capacity & (feel good).
Minimize conditioning/cardio for the same reasons as above.
Peaking is the most specific Powerlifting training phase because it is the closest to competition. Prioritize those skills above all else- in exercise selection, sets/reps, etc.
2. Duration
A full peak can last anywhere from 2-5 weeks (including a progressive increase in intensity + a taper), potentially longer for bigger & more advanced lifters. An overly extended peaking phase does not make sense- it takes time away from other important qualities, as you de-train general strength, work capacity, hypertrophy, etc.- to some degree during this time, which is all essential in building strength.
Throughout those weeks, what’s written on your program may change. The first week could be a reload, a lighter-intensity week, followed by a couple of weeks of heavy doubles/triples, a final week of singles, and a taper, for example.
There are reasons to program different set/rep schemes, but the goal is to increase RPE, load, and decrease volume as the weeks go on- preparing you for that 1RM competitive event- so that you have those skills exactly when you need them. You’re progressively exposing your body to heavier and heavier weights- as it gets better at producing them- while ensuring you don’t peak too early (you don’t want to hit your best performance before meet day)- or overly fatigue yourself when you’re supposed to be PRing.
Your body requires adequate time to accommodate heavier weights and then recover from them, but not so much time that you’re taking away from the focus of building your strength.
Here’s an example of what an (overly simplistic- main lifts only, beginner/early-stage intermediate) approach could look like:
Week 1: 3x3s @ 70-75% (reload/deload)
Week 2: 3x2s, working up to an RPE 8 top set (somewhere around 90-95%)
Week 3: 3x2s, working up to an RPE 8.5-9 top set (attempt to beat last week’s double by 5-10 lbs)
Week 4: 3x1, working up to an RPE 9 "training max" (ascending singles, somewhere around 95->100%)
Week 5: Meet week: Openers, Taper
Note that as the meet approaches, volume decreases & intensity increases, where the heaviest weights occur the closest to competition. This strategy allows you to preserve those qualities for the platform and gives your body adequate time to adjust to max weight.
3. Volume
As mentioned above, volume in a peaking phase must remain relatively low and constant. Programming reps of 1-3 (and sets no greater than 4) are the gold standard. Volume is incredibly fatiguing, and excessive fatigue impairs your ability to PR. Plus, you literally cannot do multiple sets and reps above 90%- and you want to avoid failing lifts- at all costs. Of course, shit happens, but having a good coach’s eye on you, and trusting your gut, RPEs, how your body feels, and previous lifts to make the best-informed choice-
should always be your course of action.
Missing a rep is difficult to recover from & can threaten your confidence. A peaking phase is intentional, so avoid extreme deviations from the program in whatever manner possible.
Volume may progressively decrease as the meet approaches (to allow for higher loads), but drastic changes are unnecessary. For females/newbie lifters, heavy doubles (increasing intensity progressively) is a good approach, and for male/advanced lifters, singles (or a combination of both) drive the necessary adaptation.
Because the volume in the main work is so low, a common programming strategy here is utilizing back-off sets. Back-off sets are done with a significantly lighter weight (“backing off”) to accumulate more volume and practice technique. This method helps drill confidence and repeatability across reps, maintaining fitness/general strength without adding fatigue. A recommended set/rep scheme here is a classic 3x3, a 3x4-5, 4x2 can also work, with about 60-70% of 1RM (about RPE 7), but don’t overcomplicate it.
4. Intensity
Intensity is the overarching priority of a well-planned peaking program. There’s no greater intensity than a straining, grindy 1RM lift-you must enhance that skill.
Intensity is characterized by either- percentage, RPE, or a combination of both. There are benefits to including each in a peaking program, as follows:
A) Percentages
Hold the lifter to a strict intensity,
Can help manage load & ensure they don’t blow everything on their first week of a program,
Can set them up for a rep PR (i.e. prescribed 95% for a double),
More controlled and strategic.
B) RPE
Gives the lifter more agency in making choices,
Accounts for changes in fatigue and recovery,
Allows for the unpredictability of heavy weights- and
Works well if you’re unsure where their top end is at.
Both methods can work, as long as there’s a progressive increase over the course of the program- so the heaviest lifts are performed closest to the meet. I prefer (at least) finishing off the peak with RPE-based lifts to either- a) take advantage of a lifter feeling really strong- and/or b) allow them to adjust based on how they feel. However, capping percentages can also ensure proper recovery/fatigue management going into a meet.
5. Taper & Final Lift Order
The final phase of a peaking program is a taper, as addressed above. What does a “taper” entail? It’s essentially a severe deload, reducing both volume and intensity to allow for extra recovery.
At the end of your peak, you’ll probably feel pretty beat up both physically and mentally, and going into a meet in this state will jeopardize your numbers. The taper helps preserve everything you’ve built while removing the mask of fatigue covering your strength.
Before the taper, you set Openers- predetermining your first attempts for a meet. This day is done dress rehearsal style with kilogram plates (ideally) to ensure those numbers are moving how they should & act as practice for the meet-day environment.
A taper should ensure heavy lifts are completed in the proper order before a meet- and that you get just enough recovery- but not too much. In planning, it's helpful to work backward. Let’s look at an example.
-Meet Day
-2-3 Days out: Final training session (severe deload, some squats/bench @ 60%, no deadlifts, light accessories)
-5-7 Days out: Set Opening Attempts
-7-8 days out: Final Bench Press
-8-10 Days out: Final Squat day
-10-14 Days out: Final Deadlift Day
For beginner/smaller/female lifters- those lower ranges work, and for larger/advanced/male lifters, work on the upper end: maybe even spacing it out further if you’re a high-level lifter (more on that below).
The reason for this order is fatigue management. Deadlifts are the most taxing on the body & CNS, followed by squats, and bench press is the least. Your recovery period should reflect this.
Throughout the taper, you may still feel quite fatigued/tired leading up, and this should dissipate as the meet approaches closer.
6. Factors Influencing Individual Peaks
Peaking programs may change based on the individual, especially as they become more advanced. Beginner lifters can follow a more generalized approach here because- simply verging into those deep-end percentages will provide the stimulus their body needs, even if not done “perfectly” or for an extended period. But as a lifter adds years to their career, a more specific approach may be necessary.
The main changes in a peaking cycle here are:
When to take final lifts/openers,
How long the peak lasts,
How much volume to prescribe/how long to program singles for.
These three individualities go hand-in-hand, and the factors influencing them include:
Sex: Male lifters generally need more recovery, longer peaks, and more time with singles. Their lifts are almost always higher, and their bodies are bigger: the reason isn't due to differences in ability between the sexes. On the contrary, female athletes can hit reps closer to their 1RMs and benefit more from volume.
Training Age: Advanced lifters require more time between final lifts and the platform, longer peaks, and more singles- because their lifts are more fatiguing, and the qualities to express them are more specific. Deadlifting 500 lbs vs. 300 lbs will always be increasingly taxing on the body.
Size: Higher-weight class lifters require greater recovery because their absolute strength is higher (and they have more muscle).
A few other factors exist, such as technique and muscle fiber type, but those are the main three contributors to changes in peaking programming.
Now that you’ve got an idea into how a peaking program runs, let’s discuss your execution of said cycle. How you approach your day-to-day life and preparation beforehand will make or break your lifts, especially with loads above 85%.
Words of advice
Take it or leave it, but if you fail to (even) match your old PRs, it might be your fault.
How To Fuel
Food is more important than ever during this time. Whether you ate breakfast, how long ago your last meal was, and how many carbs you consumed yesterday- can dictate, down to the kilo, what numbers you end up with during your peaking cycle.
You are demanding a lot of your body & brain regularly, hoping to exceed even your current abilities- which requires a lot of energy. Food is what supplies you with that potential.
While we advocate against cutting to make a weight class (because food is so important)-
If an athlete decides to, I don’t recommend saving that for your peaking phase. You’ll likely be disappointed with the result.
Don’t let food be the reason you fail a lift. Seriously, it sucks. It feels heart-crushing, knowing the cause was something within your control. If you need to block out extra time to eat, bring snacks to the gym, or set timers/reminders for yourself, do it: whatever it takes.
Prioritize listening to your hunger levels- your calorie expenditure will likely increase, and you’ll need more food than you think. If you’re hungry, eat- every time.
Maintain protein intake at around 0.8-1g/lb/body weight per day (or about 30-50g/meal), especially after training sessions.
Eat consistently. Aim for at least 3-4 (maybe 5) meals daily (with snacks in between) about every 3-4 hours.
Stop drinking. Your lifts will feel like shit if you don't.
Prioritize carbs. They will be your best friend, your closest-knit pal, and your strength provider- more than ever- during this time. Before a training session, consume at least 50-100g of carbs within 30-90 minutes, but include them at every meal. And during heavier/longer training sessions, bring extra carby snacks for between lifts.
2. Resting Adequately
You’ll get to the point where you feel like you've been hit by a car; your energy is entirely shot, and the motivation to do anything- has completely left your soul.
It’s the nature of the game, especially when your body is still adapting to the process (though, as you get stronger, that gets more fatiguing, too). With this in mind, sleep extra: set bedtime reminders and block that time off. Again, this is a habit within your control and directly influences performance.
Take naps if you need to, sit, lay down, and minimize other additional activities in whatever way possible. Including walking and mobility work can be helpful, improving mental clarity and blood flow, but anything more fatiguing will negatively influence recovery.
On that same note, with all the energy given to the gym, you may find the space for other hobbies limited. It’s important to preserve your bandwidth- so you can bring as much fire as possible to the gym, your lifts, and all that is required of you. This intensity level is not sustainable- that’s why we only put ourselves through it (maybe) twice a year. But during those distinct phases, allow yourself to center your schedule around the gym, within reason. Applying this may mean fewer social events, less attention given to your job, and spending your free time relaxing. Find the balance that feels good for you- it also depends on where you derive energy & recharging from, but spreading yourself too thin will show up in your lifts- and you’ll only feel more stressed.
3. Emphasizing Mental game
We all know that psyching up for a heavy lift requires a lot, specifically from our brains. It’s not an easy feat, and if you lose focus, let your brain wander, doubt yourself, and get in your head, the weight may not move. By acknowledging this fact, you can adequately prepare yourself for each session.
Take each workout one at a time- what does the program ask of you today?
What is your goal?
Whether a number, a feeling, or an intensity- pinpoint it and spend the day preparing for it.
Visualization can be a highly effective technique, especially for lifters struggling with confidence. Set aside time to shut your brain off, close your eyes, and imagine the lift in your head, really seeing it:
How does the weight feel?
What cues are you thinking about?
Then, create the image of yourself successfully finishing it.
This practice will engrain the characteristics necessary to produce the outcome.
Re-watching your old lifting videos from the week prior, or whenever you felt your best, can also help solidify your self-efficacy. Personally, I like writing/reflecting on each day or training week to help my brain relive and navigate the highs, the lows, what went well, and what to improve upon.
Set a goal to create a repeatable setup for yourself. You can listen to music, scream, take a deep breath, lock in that walk up to the bar, all of those little steps before you actually lift the weight. Ensure that this practice remains the same in every training session. Producing that comfortable familiarity allows you to feel calmer & prepared going into that exertive effort.
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Peaking. It’s the enticing gift we climb through every training phase to reach, reaching our hands up to the sky, hoping to pull PRs into our final weeks of prep. Yet, it’s also an exhausting, taxing, and mentally difficult training period. Those final weeks demand more energy and bandwidth towards the gym, plus lots of physical exertion, resulting in excess fatigue. A well-designed program is the first step, with variables such as volume, intensity, duration, and specificity properly managed. This intention allows you to perform at your best on your most important day! Beyond that, your controllable habits, such as food, sleep, mental preparation, etc., determine your training quality- and by proxy- your meet quality. After all, no one likes missing a lift because of a simple practice they could’ve gotten ahead of. During this time, prioritize yourself by every stretch of the imagination, check in with your coach, lean on your support system, and let every training day prepare you for the next leading up to the grand finale.
