Power Series: Deadlift Stength Progression
Now that you have built a foundation for developing power on your dead lift it is important to understand program progression to continue to grow stronger. There are many different ways to take your power program to the next level. A great way to program your strength to see your one rep max go up is to use a technique called linear periodization based on strength percentages.
Let's take a look at the dead lift workout from last week. You worked heavy percentages at 80 and 90%. This week we will spend more time at an even higher percentage while also training the speed reps. There will be days where you just work explosive reps, but for today we will work heavy again. Look for my article on program progression to help explain your workout days with just explosive and power exercises and reps.
Warm Up
- Dynamic Stretches
- Foam Roll Posterior Chain
Working
- Barbell Dead Lift (Speed)
- Speed/Explosive Sets (Pull as fast as possible while keeping great technique)
- 5 working sets of (3) Reps - 15 Total Speed Reps
- Barbell Dead Lift (Power 1)
- Heavy Sets working up to 95% of your 1 Rep Max
- One you reach 95% - 4 Sets of (1) Reps - 4 Total Reps
- Barbell Dead Lift (Power 2)
- Heavy Sets dropping down to 82.5-85% of your 1 Rep Max
- 4 Sets of (2) Reps - 8 Total Reps
- Barbell Dead Lift (Strength/Volume)
- Working Sets dropping down to 75-77.5% of your 1 Rep Max
- 3 Sets of 4 Reps - 12 Total Reps
*NOTE: Your 1 Rep Max is your max when you first began your strength/power program*
Accessory Work
- Barbell Bent Over Row
- 4 Sets - (8-12) Reps
- Weight Pull Up or Lat Pulldown
- 4 Sets - (6-10) Reps
Power/Plyo Work
Box Deficit Jumps (4 Sets - 10 Reps)
Start on top of a box at 20-24" in height
Step off the box and land in an athletic position on the ground with both feet making contact at the same time. (athletic meaning, knee bent into a squatted position shoulder width apart and weight on the balls of your feet)
Arms load back and prepare for a vertical explosion
Drive your arms up to the ceiling jumping as high as possible
Land back on the balls of your feet, then step back on the box
Jump Rope + Ball Slam
4 Sets - Jump Rope 1 minute + Ball Slam 40 Seconds
No Rest
Power Series Notes
- This will be the second part to the dead lift strength program.
- (Part 1: Power Series: Increase your Deadlift)
- There will be an article for all progressions. Pulling Progression, Pressing Progression, Squat Progression, and two articles on Program Progression!
**Like what you see, subscribe in the form at the bottom of this page for all our news, updates, and articles!**
Enjoy your own real life personal trainer and health coach to help you reach for your goals!
We are fitness made affordable. Join today and save 20% using code "NEW20OFF"
@NewaveTraining Instagram Feed:
