VINCE'S SIMPLE LINEAR PERIODIZATION DEADLIFT PROGRAM
This is a simple program that I have been using with great success to increase absolute strength in the deadlift for myself and my clients.
Start by taking your heaviest deadlift performed with zero form breakdown. This means your heaviest deadlift that moved exactly like a warmup weight, only slower. Be honest.
Next, multiply that weight by 70%, 75% and 80%. On the first week of this program, you will do 20 sets of 1 with your 70%. On the second week, do 15 sets of 1 with 75%. On the third week, do 12 sets os 1 with 80%. Laid out, it looks like this:
- Week 1: 70% x 1 x 20
- Week 2: 75% x 1 x 15
- Week 3: 80% x 1 x 12
On week 4, repeat the cycle, increasing the weight by 5-10 lbs, depending on how easy your previous "week 3" felt. Repeat the program until it stops working. How can you tell? If a certain weight feels continuously easier than before, then the program is still working.
Rest times between sets do not need to be regulated, but if it takes you longer than 40 minutes to complete your 20, 15, or 12 sets of 1, then you have chosen too heavy of a weight.
Heaviest deadlift with zero form breakdown, prior to week 1: 200 lbs.
- Week 1: 140 x 1 x 20
- Week 2: 150 x 1 x 15
- Week 3: 160 x 1 x 12
- Week 4: 145 x 1 x 20
- Week 5: 155 x 1 x 15
- Week 6: 165 x 1 x 12
- Week 7: 150 x 1 x 20
- Week 8: 160 x 1 x 15
- Week 9: 170 x 1 x 12
Each set of 1 is a chance for you to hone your technique. Strength is gained primarily through your nervous system becoming better coordinated to lift the weight in the most mechanically efficient manner. Ugly, reckless reps will build bad habits that will, at least, limit your potential and, at worst, lead to injury.
The 20, 15 and 12 sets of paired with 70%, 75% and 80% respectively are programmed to provide your body with sufficient weekly stimuli to become stronger. Too little stimuli and the body will not bother to make proper adaptations. Too much stimuli and the body will not recover in time for the next session.
Patience is strength. Cheers.