This training method is simple to follow on a training program because of the rep range. The first five weeks is a 5 by 5 program where you stick with a weight that allows you to get five sets of five reps. For the following three weeks you bump it up to a weight that allows you to get three sets of three reps or a 3 by 3 program. Finally you finish with two weeks of training with a weight that allows you to get only two sets of two reps or a 2 by 2 program.
Similar to other weight progression schemes for increasing strength, this program works because it slowly increases the weight until a weight close to the one-rep max being used.
This is an example of a 10-week maximal-strength peaking programme
Week 1-5
workout 1 Monday and Thursday (push)
| exercise | percentage | reps | sets |
| squats | 85% | 5 | 5 |
| leg press | 85% | 5 | 5 |
| leg extension | 85% | 5 | 5 |
| bench press | 85% | 5 | 5 |
| incline dumbbell press | 85% | 5 | 5 |
| dumbbell shoulder press | 85% | 5 | 5 |
| close-grip bench press | 85% | 5 | 5 |
| standing calf raise | 5 | 5 |
workout 2 Tuesday and Friday (pull)
| exercise | percentage | reps | sets |
| deadlifts | 85% | 5 | 5 |
| glute bridges | 85% | 5 | 5 |
| barbell row | 85% | 5 | 5 |
| lat pulldown | 85% | 5 | 5 |
| barbell curl | 85% | 5 | 5 |
| weighted crunch | 5 | 5 |
Week 6-8
workout 1 Monday and Thursday (push)
| exercise | percentage | reps | sets |
| squats | 90% | 3 | 3 |
| leg press | 90% | 3 | 3 |
| split squats | 90% | 3 | 3 |
| bench press | 90% | 3 | 3 |
| incline bench press | 90% | 3 | 3 |
| barbell shoulder press | 90% | 3 | 3 |
| dips | 90% | 3 | 3 |
| standing calf raise | 90% | 3 | 3 |
workout 2 Tuesday and Friday (pull)
| exercise | percentage | reps | sets |
| deadlifts | 90% | 3 | 3 |
| glute bridges | 90% | 3 | 3 |
| seated cable row | 90% | 3 | 3 |
| lat pulldown | 90% | 3 | 3 |
| barbell curl | 90% | 3 | 3 |
| weighted crunch | 90% | 3 | 3 |
Week 9-10
workout 1 Monday and Thursday (push)
| exercise | percentage | reps | sets |
| squats | 95% | 2 | 2 |
| front squats | 95% | 2 | 2 |
| leg press | 95% | 2 | 2 |
| bench press | 95% | 2 | 2 |
| dumbbell bench press | 95% | 2 | 2 |
| barbell shoulder press | 95% | 2 | 2 |
| close-grip bench press | 95% | 2 | 2 |
workout 2 Tuesday and Friday (pull)
| exercise | percentage | Reps | sets |
| deadlifts | 95% | 2 | 2 |
| Romanian deadlift | 95% | 2 | 2 |
| barbell row | 95% | 2 | 2 |
| lat pulldown | 95% | 2 | 2 |
| barbell curl | 95% | 2 | 2 |
| weighted crunch | 95% | 2 | 2 |
0 Comments