Trying to Build Strength? Periodized Training Yields 30% / 34% / 77% Increases in Bench Press, Squat and Deadlift Performance in Elite(!) Powerlifters over 16 Weeks
|With the huge success of Crossfit more and more women are "hitting the weights"|
You're still interested to learn more? Even if I tell you that the baseline lifts don't look very elite, rather average, though? Let's see, then, what the subjects had to do during their three weekly 120min training sessions.
As the graphical overview in Figure 1 shows, the subjects trained in four mesocycles, each of them lasting for four weeks (although the fulltext does not mention this, I assume that the subjects did all three exercises in all sessions - how else would you spend 120 training minutes?).
|Figure 1: Overview of the study protocol and assessment points 1-5 (Simão. 2014)|
|Figure 2: Strength development from one assessment (AS) to the other (Simão. 2014)|
- Simão, Aylton Figueira Junior. "Effect of 16 Weeks of Periodized Resistance Training on Strength Gains of Powerlifting Athletes." (2014).