How Far Out From A Competition You Should Start Peaking

There are a lot of questions on when exactly you should start your peaking phase of your programs to start getting ready for a particular competition or meet. There are a lot of variables that can go into this. Depending on if you have multiple competitions in a row or you are just planning for one big meet. It could be something that you are doing spur of the moment or have been planning for a year.

So depending on how far out from the competition you are, and how much experience you have, you may need a long peak or a very short one.

So let’s say you have no lifting experience, but you wanna do a meet/competition later on in the year or next year. Given this information it will take your body a lot longer to fully peak to what it would be able to do. Seeing as in the first couple of months of lifting you will see the most strength gains, taking the time to having a heavy long lifting mesocycle would probably be most optimal, but at the end you would probably need 3-4 week block of peaking. This will make it so that your nervous system is firing on all cylinders by the time of the meet, and in the last week going into the meet doing openers and other accessory work the first couple of days, then no lifting other than stretching for the last 3-4 days to the meet.

On the other hand, let’s take another situation where you have 3+ years of experience and you signed up for a meet that is in 4 weeks. This can vary person to person, but you could get away with a volume week, a medium week, and a heavy week followed by only 1 week of peaking. By this time in your lifting life, you probably know what it takes to get your body in perfect shape for a meet and you can afford to take a short peak week, but still following the same don’t lift 2-4 days before the meet other than stretching.

So there are multiple different variables that go into actually structuring a peak program. It will be different for everyone based on their bodies and how much experience that they, but it will always follow the same general structure.

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