Beyond a certain point, it’s difficult for experienced powerlifters to increase their 1RM in deadlifts, squats, and bench presses.
They simply do not get enough stimulation to improve their strength by a significant margin, irrespective of how hard they train.
Fortunately, there’s a workaround for this grave problem. Powerlifters can follow a well-planned peaking program to progress beyond plateaus and train for professional competitions.
One such training module is the 9 week peaking program designed by Fred Hatfield.
Fred Hatfield is a powerlifting legend, gaining the moniker of Dr. Squat after breaking some unbelievable records.
He designed the famous Dr. Squat peaking program to allow powerlifters to improve their 1RM in deadlifts, squats, or bench presses by a whopping 10%. The ambitious training program is developed so as to increase strength without overtiring the body.
Thus, the 9-week program is perfect for meet preps and competitive training. You will end the training cycle in peak physical and mental condition because the schedule is programmed to meet your strength needs and recovery needs equally.
The pattern followed is a combination of linear periodization and undulating periodization. This is because the training week is divided into high-intensity days and low-intensity days for achieving good balance, keeping the body and mind fresh, and optimizing results.
At the same time, there is a constant increase in weight after every week to provide greater stimulus for hypertrophy and strength.
The Fred Hatfield’s peaking program makes use of the powerlifter’s 1RM to decide the initial weights and track progresses. As such, the cycle is only suitable for experienced lifters who are aware of their precise 1-Rep Maximums for deadlifts, squats, and bench presses.
To sum up, here are the basic principles that form the core of this training cycle:
- Combination of linear periodization and undulating periodization for achieving maximum stimulus, promoting strength, and giving sufficient recovery time.
- Dividing the training week into heavy and light workouts.
- Use of 1RM to track progress and decide the weight.
Fred Hatfield (Dr. Squat) 9 Week Peaking Program
Dr. Squat’s 9-week peaking program is quite easy to understand and follow. The basic weekly training schedule is divided into heavy and light workouts to prevent overtiring the body while retaining and strength.
You can use this program to increase performance for a specific lift or for all three lifts, depending on your requirements.
There are no specific instructions on how to perform warm-ups. It’s left to the discretion and judgment of powerlifters according to their needs.
At the end of this simple, 9 week program, the powerlifter is expected to improve their 1RM in deadlifts, squats, or bench presses by 10%. It is an ambitious goal but if you follow all the instructions carefully, you’ll get the desired results.
Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet
Achieving a 10% improvement in your 1RM in just nine weeks is a great deal. This becomes more prominent when you leave the training cycle without being physically and mentally drained.
But that is what will happen after you download the Fred Hatfield peaking program from here.
If you follow the simple routine carefully and precisely, you’re bound to experience positive results.
Fred Hatfield (Dr. Squat) 12 Week Peaking Program
Dan Alexander 10 Week Powerlifting Peaking Program
Tom McCullough 14 Week Peaking Powerlifting Program
Candito Advanced 9 Week Squat Program
9 Week Classic Powerlifting Peaking Program
To follow a peaking program developed by Dr. Squat himself is a big deal. His expertise in the field is unparalleled. By following his comprehensive but simple schedule, you can easily get a huge boost in your powerlifting 1RM performance.