A two-to-four-week peak part is what it takes for a first-rate competitors day.
Final up to date on July thirty first, 2025
Deadlifts are a elementary compound train that enhance athletic efficiency and enhance general energy. (1) Strongman competitions usually showcase distinctive deadlift variations, just like the axle deadlift or the elephant bar deadlift.
2018 World’s Strongest Man (WSM) Hafthor Björnsson lately set the all-time deadlift world report of 505 kilograms (1,113 kilos) on the Eisenhart Black Competitors. Björnsson’s success is supported by his meticulous coaching routine, crafted by his coach, Sebastian Oreb. “The Australian Energy Coach” shared the strategies Björnsson used to peak for his deadlift efficiency.
Have you ever ever observed you may raise large in coaching, however fall brief on comp day, you fall brief? That’s the results of poor peaking.
—Sebastian Oreb
What Is Peaking?
Oreb views energy peaking because the artwork of exhibiting up on sport day and acting at your very best. It represents the ultimate part of a rigorously deliberate coaching cycle, not centered on constructing energy, however on maximizing its expression when it issues most.
| Constructing Work Capability | Hypertrophy | Energy | Peaking |
| Size: 1 mesocycle (4-6 weeks) | Size: 1-2 mesocycles (4-6 weeks every) | Size: 1-2 mesocycles (4-6 weeks every) | Size: 1 mesocycle (4 weeks max) |
| Focus | Focus | Focus | Focus |
| 1. Energy endurance2. Construct good ache tolerance3. Construct as much as hypertrophy part | Constructing goal-specific muscle | 1. Getting mentally & bodily strong2. End on peaking workout routines | 1. Most particular phase2. Additional discount in quantity to extend restoration.2-4 classes per week |
Whether or not competing in energy sports activities like powerlifting, strongman, or Olympic weightlifting, or different disciplines like martial arts, rugby, or monitor & area, the underlying precept stays unchanged.
Peaking reduces fatigue, sharpens specificity, and delivers prime efficiency at precisely the proper time.
—Sebastian Oreb
Peaking Isn’t Energy Coaching
Sustaining peak energy year-round isn’t possible. The coaching required to construct energy differs from the coaching wanted to peak in energy. To successfully construct energy, athletes ought to practice with hundreds at or above 80% of their one-rep max (1RM). (2) When paired with acceptable rep ranges, this usually interprets to performing between one and 6 reps per set.
Oreb advisable the three-to-six rep vary for energy improvement. Units of 1 or two reps, whereas useful in testing max energy, result in larger fatigue and restrict general coaching quantity. Consequently, these decrease rep ranges are much less efficient for constructing long-term energy.
Analysis and Oreb’s private expertise counsel performing six to 12 units per motion sample every week is perfect for constructing energy. (3) This vary is barely decrease than the advisable variety of units for muscle progress (eight to fifteen reps) because of the heavier weights concerned in energy coaching.
Combining heavy weights with excessive quantity is simply too fatiguing and makes it laborious to progress.
—Sebastian Oreb
Can’t Keep Peaked All Yr
A key function of the peaking part is the deliberate discount in coaching quantity to lower fatigue. Excessive ranges of fatigue can obscure efficiency, making it difficult to raise to at least one’s full potential. Because of this peaking is handled as a definite part in coaching.
By decreasing quantity, fatigue subsides, permitting athletes to showcase the energy developed in earlier phases totally. Nevertheless, this lower in quantity comes with its trade-offs.
You possibly can’t keep in a peaking part for too lengthy with out dropping the qualities that made you sturdy within the first place.
—Sebastian Oreb
Most athletes can maintain peak efficiency for under about two weeks earlier than it begins to say no. It is because the decreased coaching quantity throughout a peaking part results in the detraining of key bodily attributes like hypertrophy and work capability, important for sustaining energy over time. Because the aim of the height part is to not generate new diversifications, progress tends to plateau.
Whereas some main periodization consultants advocate peaking phases of as much as six weeks, Oreb advocated for a extra concise strategy, discovering two to 4 weeks far more practical. “This time-frame permits for adequate restoration, elevated specificity and depth with out sacrificing the dimensions and energy you’ve labored so laborious to construct within the earlier coaching cycles,” he stated.
Peak: Scale back Quantity & Enhance Specificity
Oreb’s strategy to peaking is a rigorously structured and gradual tapering of coaching quantity, paired with a gradual improve in depth. All through a four-week peak block, coaching quantity is decreased progressively slightly than via a sudden drop, permitting for a extra balanced and efficient transition. “It’s gradual in an try to keep away from detraining the muscle mass and work capability that we’ve labored so laborious to construct,” Oreb famous.
4-Week Peaking Plan
| Week One | Week Two | Week Three | Week 4 |
| 4×4 | 3×3 | 2×2 | 1×1 |
Every week, coaching quantity decreases whereas depth rises, with lifts changing into more and more tailor-made to the calls for of competitors. This strategy ensures a seamless and efficient development from coaching to peak efficiency.
Accent Work Throughout Peaking
As peak coaching approaches, accent work must be minimized or utterly eliminated, significantly throughout the ultimate one to 2 weeks. If any accent workout routines are included, they need to be low-fatigue, isolation actions that don’t hinder restoration.
Oreb urged incorporating low-fatigue workout routines that promote joint well being and assist forestall accidents, reminiscent of face pulls, exterior rotations, or loaded mobility drills. Moreover, he recommends low-impact isolation workout routines to enrich major lifts, like triceps pushdowns following bench presses, leg extensions after squats, and hamstring curls post-deadlifts. “These actions assist keep some muscle mass with out including pointless fatigue,” Oreb concluded..
Wrapping Up
- Lifting heavy and pushing your limits year-round isn’t sustainable in the long term.
- Sustaining peak efficiency usually comes on the expense of long-term progress.
- Construction your coaching into distinct phases, every centered on growing particular qualities.
By aligning these phases strategically, you may convey every little thing collectively when it issues most — on competitors day.
Extra Strongman Content material
References
- Abade, E., Brito, J., Gonçalves, B., Saura, L., Coutinho, D., & Sampaio, J. (2023). Utilizing Deadlifts as a Postactivation Efficiency Enhancement Technique in Heat-ups in Soccer. Journal of energy and conditioning analysis, 37(9), 1821–1827. https://doi.org/10.1519/JSC.0000000000004485
- Lasevicius, T., Ugrinowitsch, C., Schoenfeld, B. J., Roschel, H., Tavares, L. D., De Souza, E. O., Laurentino, G., & Tricoli, V. (2018). Results of various intensities of resistance coaching with equated quantity load on muscle energy and hypertrophy. European journal of sport science, 18(6), 772–780. https://doi.org/10.1080/17461391.2018.1450898
- Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to find out the dose response for energy improvement. Medication and science in sports activities and train, 35(3), 456–464. https://doi.org/10.1249/01.MSS.0000053727.63505.D4
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