Reduced Volume 'Daily Max' Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition-A Pilot Study.

Patroklos Androulakis-Korakakis,Paulo Gentil,James Fisher,Panagiotis Kolokotronis,James Steele

doi:10.3390/sports6030086

Patroklos Androulakis-Korakakis, Paulo Gentil + Show 3 more

Open Access

https://doi.org/10.3390/sports6030086

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Abstract

The present study looked to examine reduced volume ‘daily max’ (near max loads) training compared to higher volume periodized training in powerlifters preparing for competition. Ten competitive powerlifters were split into 2 groups (MAX group and PER group) and participated in a 10-week training intervention either following a “daily max” training protocol or a traditional periodized training protocol while preparing for competition. All participants underwent 1RM testing for squat (SQ), bench press (BP) and deadlift (DL) prior to the 10-week intervention. The MAX group performed single sets of single repetitions using a load equating to an RPE rating of 9–9.5 while the PER group performed higher volume periodized training with loads ranging from 70%1RM up to 93%1RM as well as a taper at the final weeks of the training intervention. Both groups were tested after the 10-week training intervention at the Greek IPF-affiliate National Championships. In the PER group, powerlifting (PL) total increased for P1 and P3 by 2% and 6.5% respectively while P2 experienced no change. In the MAX group PL total increased for P1 and P2 by 4.8% and 4.2% respectively while it decreased by 0.5%, 3.4% and 5% for P3, P4 and P5 respectively. In the MAX group peri PL total increased for P1–4 by 3.6%, 4.2%, 4.5% and 1.8% respectively while it decreased by 1.2% for P5. The results of this pilot study show that single-set, single-rep, RPE based ‘daily max’ training may be a favorable strategy for some beginner-intermediate powerlifters preparing for competition while it may lead to performance decreases for others. Further, it suggests that performance may be comparable to traditional periodized training during shorter training cycles, though future work with larger samples is needed to further test this. Practically ‘daily max’ training may be useful for PL athletes looking to maintain strength during periods with limited training time available.

Highlights

Powerlifting (PL) is a strength sport based on the 3 powerlifts; the squat (SQ), the bench press (BP) and the deadlift (DL)
In the MAX group PL total increased for participant 1 (P1) and participant 2 (P2) by 4.8% and 4.2%
In the MAX group peri PL total increased for P1–4 by 3.6%, 4.2%, 4.5% and 1.8% respectively while it decreased by 1.2%

Summary

Introduction

Powerlifting (PL) is a strength sport based on the 3 powerlifts; the squat (SQ), the bench press (BP) and the deadlift (DL). PL has existed as a strength sport for a few decades, but has started to receive more mainstream attention in the last 10–15 years. Most of the available resources on PL training make use of the existing literature on resistance training approaches for improving strength but the actual studies investigating the effects of different training approaches on PL performance in powerlifters are very limited. Powerlifters worldwide have successfully utilized a variety of approaches in preparation for competitions and, despite the considerable variation, many have achieved world-record performances. These approaches can range from those utilizing a high-volume and submaximal loads, to those using a low-volume and near maximal loads. The literature looking directly at PL athletes and their training methods is currently very limited

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