The Peaking Protocol
- Intensity Zone: 90% - 100%+ of 1RM
- Rep Range: 1 - 3 Reps
- Volume: Low (Reduced by 50-70%)
- Primary Goal: Fatigue Dissipation & Technical Perfection
The Taper: Shedding Fatigue
Training hard builds fitness, but it also accumulates fatigue. Performance = Fitness - Fatigue.
To express your true 1RM capabilities, you must reduce (taper) the training volume significantly in the final 1-2 weeks before a test. This allows your nervous system to fully recover without losing strength (detraining).
2-Week Peaking Microcycle
This plan is for the final 14 days before a competition or a gym PR day.
Week 1 Heavy Singles
Goal: Acclimate to heavy loads with low fatigue.
| Day | Exercise | Intensity |
|---|---|---|
| Mon | Squat | 1x90%, 1x92.5% |
| Wed | Bench | 1x90%, 1x92.5% |
| Fri | Deadlift | 1x85% (Last Heavy Pull) |
Week 2 The Deload & Test
Goal: Active recovery and mental prep.
| Day | Exercise | Intensity |
|---|---|---|
| Mon | Squat/Bench | 3x3 @ 50% (Speed Work) |
| Wed | Mobility | Very Light |
| Sat | TEST DAY | 100% - 105% |
Selecting Your Attempts
On test day, you should plan for three specific attempts:
- Opener (90-93%): A weight you can hit for a triple on a bad day. Builds confidence.
- Second (97-100%): Either matches your current PR or sets a very small PR.
- Third (102-105%): The goal weight. "Go for glory."
Frequently Asked Questions
Should I do cardio during peak week?▼
Minimize or eliminate it. You want every calorie of energy going towards recovery and force production. Light walking is fine for blood flow.
What if I miss my opener?▼
If the miss was technical, retake the same weight. If it felt impossibly heavy, reduce the weight for the next attempt (if rules allow) or accept that it is not your day and drop intensity to secure a total.
About the Author
Written by the 1RM Calculator Team, reviewed by certified strength and conditioning coaches (CSCS). We specialize in evidence-based training tools for powerlifters and bodybuilders.
References
- Israetel, M., et al. (2015). Scientific Principles of Strength Training.
- Pritchard, H. J., et al. (2015). Effects of tapering on upper and lower body strength and power. Journal of Strength and Conditioning Research.
Important Medical Disclaimer
The training programs, techniques, and nutritional information provided on this website are for educational and informational purposes only. They do not constitute medical advice or professional training instruction.
Resistance training involves inherent risks of injury. You should consult with a qualified healthcare professional or physician before starting any new exercise program, especially if you have a history of heart disease, high blood pressure, or other medical conditions. By using this information, you agree that the authors and website owners are not liable for any injuries, damages, or losses sustained in connection with the use of this content. Always listen to your body and stop immediately if you experience pain, dizziness, or shortness of breath.