Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Abstract

The present study looked to examine reduced volume ‘daily max’ (near max loads) training compared to higher volume periodized training in powerlifters preparing for competition. Ten competitive powerlifters were split into 2 groups (MAX group and PER group) and participated in a 10-week training intervention either following a “daily max” training protocol or a traditional periodized training protocol while preparing for competition. All participants underwent 1RM testing for squat (SQ), bench press (BP) and deadlift (DL) prior to the 10-week intervention. The MAX group performed single sets of single repetitions using a load equating to an RPE rating of 9–9.5 while the PER group performed higher volume periodized training with loads ranging from 70%1RM up to 93%1RM as well as a taper at the final weeks of the training intervention. Both groups were tested after the 10-week training intervention at the Greek IPF-affiliate National Championships. In the PER group, powerlifting (PL) total increased for P1 and P3 by 2% and 6.5% respectively while P2 experienced no change. In the MAX group PL total increased for P1 and P2 by 4.8% and 4.2% respectively while it decreased by 0.5%, 3.4% and 5% for P3, P4 and P5 respectively. In the MAX group peri PL total increased for P1–4 by 3.6%, 4.2%, 4.5% and 1.8% respectively while it decreased by 1.2% for P5. The results of this pilot study show that single-set, single-rep, RPE based ‘daily max’ training may be a favorable strategy for some beginner-intermediate powerlifters preparing for competition while it may lead to performance decreases for others. Further, it suggests that performance may be comparable to traditional periodized training during shorter training cycles, though future work with larger samples is needed to further test this. Practically ‘daily max’ training may be useful for PL athletes looking to maintain strength during periods with limited training time available.

“Just One More Rep!” – Ability to Predict Proximity to Task Failure in Resistance Trained Persons

“…It may be the case that an initial period of familiarization with the scale (including with training to MF so as to provide an experiential top anchor under supervised conditions) is required to improve predictive accuracy and the RIR scales utility ( Helms et al, 2016 ). Indeed, where it has been recently applied with strength athletes such as powerlifters, an initial familiarization period has been included ( Androulakis-Korakakis et al, 2018 ). Trainees and coaches should be aware that programming resistance training using RIR might result in systematically training with a lower than intended effort if accuracy in predicting proximity to MF is poor.…”

Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review

“…Since periodization theory suggests that the proper manipulation of volume and intensity may mitigate overtraining potential (Stone et al, 1991), future studies should compare these two training conditions (i.e., high training volumes with heavy loads versus volume-matched periodized RT) to accurately establish the effect of training variation on strength enhancement. In addition to the difference in training volume between groups, the low number of subjects included in the data analysis ( n = 8) by Androulakis-Korakakis et al (2018) warrants caution when interpreting the findings of this study. Furthermore, post-testing occurred in a powerlifting meet rather than a controlled study environment.…”

“…A recent study attempted to address this issue by comparing the effects of “daily max” training to a LP protocol in competitive powerlifters (Androulakis-Korakakis et al, 2018). The daily max group completed single sets of one repetition with near-maximal loads (9–9.5 rating of perceived exertion) during each training session.…”

Tapering and Peaking Maximal Strength for Powerlifting Performance: A Review

“…In a survey that included 32 elite national British powerlifters, nearly all the athletes stated that variations of periodized training models were used to organize training over a competition year [ 5 ]. To date, literature addressing the training of powerlifters has included short-term periodized plans implementing training principles from the traditional periodization model (often erroneously referred to as “linear periodization” [ 7 ]), various forms of daily undulating periodization (more appropriately classified as Daily Undulating Programming [DUP]), and block periodization [ 6 , 8 , 9 , 10 , 11 , 12 ]. In the absence of investigations on long-term training programs, short-term periodized programs can inform the best training practices for maximal strength.…”

“…Several studies have addressed maximal strength adaptations relative to powerlifting using both competitive powerlifters (i.e., those who compete in sanctioned competitions) and non-competitive powerlifters (i.e., those who train with power lifts regularly and meet a specific relative load-to-body mass lifting ratio, but do not compete in sanctioned competitions) [ 6 , 8 , 10 , 13 , 14 ]. Short-term periodized programs over 6–10 weeks in duration with competitive and non-competitive powerlifters have been shown to elicit powerlifting performance improvements ranging between 2–11% [ 6 , 8 , 10 , 13 , 14 ]. Unfortunately, most studies only attribute performance changes to the effectiveness of the overall program being implemented and do not address pre-competition or pre-testing practices during the final week(s).…”