October 17, 2018, 10:34:12 PM

Author Topic: Peaking Times  (Read 10149 times)

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Peaking Times
« on: September 04, 2015, 09:59:33 AM »
There are many comments about inter-individual differences in peaking time. I have heard it mentioned a few times that it depends on how advanced you are, with the reasoning that the more you lift the longer you need to deload before peaking. It sounds reasonable. So lets see how well it stacks up.

I put together this survey and asked some simple, related questions.

https://www.surveymonkey.com/r/PXF88NX

I then took the data and looked for correlations. There is a strong correlation (tight diagonal cluster) between Wilks and Total, as expected. But peaking time (Weeks2Pk) is not correlated with any of the variables.



So it seems the theory that peaking time being dependent on how advanced you are isn't supported by this data. So what to do then? Over the years, Boris has found that 3 weeks for the deload works well for most people. So that is his default setup. Indeed, according to the data 3 weeks is right in the middle of where most people fall.



So 3 weeks is a good place to start. Now if you run through the programs and find that you need either more or less time you can adjust from there. Boris has put together some guidance on how you can make the adjustments yourself. He typically uses Variant 2 (Table 1). If you need 4 weeks to peak, switch the 1st and 2nd weeks. Likewise if you need less, move the weeks around to match one of the patterns that has been shown to work for people.

Table  1
Variants For Weekly Load Distribution In A Competition Mesocycle (B. Sheiko, 2011)
 
Variants      % Monthly Volume Number of Lifts
1st Week2nd    3rd    4th         1st Week2nd    3rd     4th     TOTAL
140%27%20%13%108 735435270
229%38%22%11%1011347738350
3-128%24%34%14%12010314760430
1-3  38%20%28%14%19010014070500
« Last Edit: September 04, 2015, 11:20:15 AM by Robert Frederick »

Bench Polkov

  • Global Moderator
  • Sr. Member
  • *****
  • Posts: 298
  • Sir Benchalot
    • View Profile
Re: Peaking Times
« Reply #1 on: September 04, 2015, 11:05:46 AM »
Who was surveyed?

danjh2705

  • Newbie
  • Posts: 20
    • View Profile
Re: Peaking Times
« Reply #2 on: September 04, 2015, 11:10:24 AM »
Thank you Robert, and of course Boris himself, for initiating the survey and compiling the results. The different peaking strategies here will no doubt be of great use to many.

The only comment I might add is that because it is self-reported, a subjective variable like that of how long it takes to peak is probably not going to correlate well with any of the objective variables of weight, total, wilks etc. Usually people follow as written whatever training program they have and that is that.

In a follow up survey in the future a more probing question like "How many cycles of Sheiko have you run" or "How many years of training/competing" would able you to disregard some of the data for less experienced lifters who are likely not to know what a peak feels like or how long it takes them.

It is a complicated subject though, with many variables apart from training to affect how well or how long a peak takes.

Thank you again for the work.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Peaking Times
« Reply #3 on: September 04, 2015, 11:13:59 AM »
Who was surveyed?

The survey was posted on the FB page and mailed out to app users.

Bench Polkov

  • Global Moderator
  • Sr. Member
  • *****
  • Posts: 298
  • Sir Benchalot
    • View Profile
Re: Peaking Times
« Reply #4 on: September 04, 2015, 12:17:27 PM »
Damn. I missed it. >:(

JJ

  • Full Member
  • Posts: 103
    • View Profile
Re: Peaking Times
« Reply #5 on: September 04, 2015, 11:45:24 PM »
so if I wanted to use the 3-1 , how what weeks would I swap on the app?

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Peaking Times
« Reply #6 on: September 05, 2015, 10:46:55 AM »
The only comment I might add is that because it is self-reported, a subjective variable like that of how long it takes to peak is probably not going to correlate well with any of the objective variables of weight, total, wilks etc.

Very true. I thought that there might at least be a visible weak relationship that might be a good starting point. Then refinements could be made once it looked like there was something to pursue. But as it is, nothing.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Peaking Times
« Reply #7 on: September 05, 2015, 10:49:24 AM »
so if I wanted to use the 3-1 , how what weeks would I swap on the app?

Swap weeks two and three.

JJ

  • Full Member
  • Posts: 103
    • View Profile
Re: Peaking Times
« Reply #8 on: September 05, 2015, 06:18:00 PM »
so if I wanted to use the 3-1 , how what weeks would I swap on the app?

Swap weeks two and three.

Phew good timing this thread as i start week 2 on monday , well it will be week 3 now :) thanks

David Pues

  • Newbie
  • Posts: 23
    • View Profile
Re: Peaking Times
« Reply #9 on: September 07, 2015, 11:00:59 AM »
How do I shorten the advanced medium load comp cycle down from 5 weeks to 3?

Thanks!
David

danjh2705

  • Newbie
  • Posts: 20
    • View Profile
Re: Peaking Times
« Reply #10 on: September 09, 2015, 03:42:24 PM »
The only comment I might add is that because it is self-reported, a subjective variable like that of how long it takes to peak is probably not going to correlate well with any of the objective variables of weight, total, wilks etc.

Very true. I thought that there might at least be a visible weak relationship that might be a good starting point. Then refinements could be made once it looked like there was something to pursue. But as it is, nothing.

Not sure how detailed of training logs people keep but a handle of people's wilks or rpe's on the skills test day prior to the comp cycle to compare with the wilks at the meet might shed some light.
What information I mean would look like :

Skills test : B/w , squat , bench, deadlift, (RPE's of each ?(optional)) <--usually done 100% for 1 rep 1-2 sets
Meet/test after peak : B/W , squat, bench, deadlift, listing all 3 attempts (RPE's of each ?(optional))
Peaking protocol: Default, other (specify)

The obvious (or ideal case) after a peak is to exceed you Wilks from the skills test day. "Did this happen?" is an interesting angle to look from and most lifter who keep logs should have this information at hand. Listing the attempts on the meet day and RPE's should help eliminate variables such as judging, technical errors in the lift etc.

I do realise this doesn't shed  direct light on how long it takes a particular population to peak BUT since the default peaking protocol is what most people use it should be apparent if it is generally applicable or not.