Training

The Deadlift | Improvement Programme

Written by Jamie Bantleman

Increasing your strength and improving your deadlift doesn’t happen overnight. Improvements are made in phases, just like any other type of training. Particular phases of training for strength increments will include lifting at specific percentages of your One Rep Max for particular rep ranges and sets. The programme will also include accessory exercises that will help improve both muscular balance and strength in the particular muscles that are primarily used for lifting a heavy deadlift.

 

There are many different plans for strength increase, such as 5×5 where you are lifting for 5 reps and 5 sets keeping a heavy weight. All these plans have great effect, however consistency is the key to success.

Setting A Goal

When training for specific improvements such as deadlifting, set yourself a target weight. It may be a lift of 2.5 or 3 times bodyweight, or it may be to lift 300lbs. What ever the goal may be, make it achievable and begin setting your stall out for reaching it.

deadlifts

 

How To Reach The Goal

A programme can be designed to lift certain percentages of your one rep max lift, before the session you will know exactly what weight you should be lifting for the exact amount of reps, sets and rest required. If you achieve this goal you know that you are one step closer than you were before to achieving the goal you set for yourself. However failure to reach the weight achieved may mean you know to re-jig your set weights or re-assess your diet plan to make sure the correct nutrients are digested prior to and after your session.

deadlift

Training Plans

When building your training plan for improving your deadlift, it is important to know your current one rep max lift. Once this has been identified, you can then begin to create the plan. For example, your deadlift maximum lift at the moment is 110kg (242lbs). You want to achieve a 180kg (396lbs) deadlift.

Order Exercise Sets Reps Rest Weight
A1 Deadlift 5 7 2-3m 80% 110kg – 88kg
B1 Rack Deadlift 4 8 60s
B2 Standing Single Leg Curl 4 8 60s
C1 BB Hip Extensions 4 12 60s
C2 Lying Leg Curl 4 12 60s

Repeating this twice in week 1, you will then move on to week 2 where your percentage of the lift goes to 7 sets of 5 reps at 85% of the one rep max.

Order Exercise Sets Reps Rest Weight
A1 Deadlift 7 5 2-3m 85% of 1RM – 93.5kg
B1 Rack Deadlift 4 6 60s
B2 Standing Single Leg Curl 4 6 60s
C1 BB Hip Extensions 4 12 60s
C2 Lying Leg Curl 4 12 60s

Once again, repeating this plan twice in the week will help improve your ability to lift heavier weight however for less reps. Moving on to week 3, you will be then lifting 10 sets of 3 reps at 90% of your one rep max.

Order Exercise Sets Reps Rest Weight
A1 Deadlift 10 3 2-3m 90% of 1RM – 99kg
B1 Rack Deadlift 4 6 60s
B2 Standing Single Leg Curl 4 6 60s
C1 BB Hip Extensions 4 12 60s
C2 Lying Leg Curl 4 12 60s

Week 4 will then be a week in which you will be tested, looking to improve upon your 1 rep max of 110kg. Once you have achieved this, you can then revert back to week 1 with a new weight requirement due to the percentage of your one rep max now increased. Week 4, Week 8, Week 12 etc will be testing weeks and you can continue this plan until you have reached your goal and even passed that point as it is something that can be changed. Once the goal is met, increase it and push your numbers.

Deadlift


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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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