When it comes to the world of strength training and strength-oriented sports, the Russians have acquired an eminent position. Most of the strength-building programs that have been successfully being used by top-class athletes are developed by Russian coaches and professors. Their training methods are unique in their approach and efficient with their results. One such program is the 6 week Soviet Peaking Powerlifting Program. This workout guide will provide you with detailed information of the same.
The whole credit of creating the 6 week Soviet Peaking Program goes to Yuri Verkhishansky. His prominent works have always held an eminent position in the field of strength-based sports.
This workout program has enabled numerous powerlifters to set up new PRs, consequently leading to their winnings. It is basically a 6-week workout plan that will be discussed in the following subsections.
This workout program is designed to boost overall performance on various lifts. So if you are looking out to enhance your powerlifting performance, this workout plan will do the needful for you.
- While following this training program, you will perform each lift two times a week.
- You will have two workouts in each session.
- Workout one will be a light workout and workout two will be a heavier one.
In order to ensure that your strength gets enhanced as you progress through the weeks, the prescribed number of sets, reps, and weights will be tweaked accordingly.
- The prime goal of this 6-week powerlifting program is to increase your previous 1 Rep Max by five percent by the sixth week.
The 6 Week Soviet peaking powerlifting program is characterized by its higher intensity. Owing to this reason, it is primarily suited for intermediate and advanced powerlifters. A beginner could easily wear out himself while following this workout program. A beginner may end up in over-training if he follows this program.
6 Week Soviet Peaking Powerlifting Program
Before you proceed with the program, you should determine your 1 Rep Max weight on the competition lifts. It will aid in tracking your progress and modifying your workouts accordingly. It is recommended that when you are following this training protocol, you don’t rely on the estimates of your one-rep max that are based on your lifting experience and your individual performance in the gym. Those estimates are not too accurate which can hamper your overall strength gains.
Now, let’s have a look at the split that you would be incorporating while following the 6 Week Soviet Peaking Powerlifting Program:-
Squat and Deadlift
The above-mentioned training split allows you to train your competition lifts twice a week and that too without running the probable chances of over-training.
This training split allows you to maximize your rest periods that you will get in between the heavy lifting sessions. It will lead to enhanced recovery on one hand and overall strength development on the other hand.
The following table presents a workout routine template that you can follow while being on the 6 week Soviet Peaking Powerlifting Program. Let’s have a look at it.
6 Week Soviet Peaking Powerlifting Workout Routine
Check the the spreadsheet for Set x Rep scheme of Workout 1 & Workout 2
Volume/Sets x Reps
Day 1 – Squat and Deadlift (1)
Seated Cable Rows
4 x 10-15
3 x 10-15
Seated Dumbbell Rows
3 x 10-12
Day 2 – Bench (1)
Seated Dumbbell Overhead Press
3 x 10
2 x max reps
Cable Triceps Extensions
3 x 10-15
3 x 10-15
Day 3 – Rest
Day 4 – Squat (2)
4 x 10-12
2 x max time
Day 5 – Bench (2)
Dumbbell Bench Press
2 x 10-12
3 x 10-12
Close Grip Bench Press
3 x 10
Day 6 – Deadlift (2)
3 x 10-12
Ab Wheel Rollouts
2 x 10-15
3 x 10-15
EZ Bar Cable Curls
3 x 10-12
Day 7 – Rest
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Before you proceed with the above-mentioned training routine, here are some important points to be considered:-
- It is recommended to go through an eight to sixteen-week pre-peaking program.
- The total length of your training session must not be more than ninety minutes.
- If you are preparing for a powerlifting competition, your sixth week on this workout program will coincide with your competition.
- Since this workout program is intended to peak your performance, it shouldn’t be cycled.
- After you complete this 6 week workout program, you can switch to a lower intensity and moderate volume workout plan.
The initial few weeks of this workout program is consisting of lighter workouts. But you need to be patient as the training intensity will rise gradually that will facilitate strength gains.
6 Week Soviet Peaking Powerlifting Program Spreadsheet
This spreadsheet presents you with a handy template that you can carry to your training sessions. It aids in eliminating out the complexities that you might face while determining the weights that you should be lifting in every workout session. This Google sheet also gives you a clear and detailed idea about the progression scheme.
To use this spreadsheet effectively, all you need to do is to enter your current 1 RM. This spreadsheet calculator will determine the weights you need to lift in each training session. And don’t put more than your current 1RM when you enter your 1 rep max. If you do so, you won’t experience the growth that you expect from this 6 week training protocol.
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If powerlifting is your sport and you want to train in the most efficient manner, the 6 Week Soviet Peaking Powerlifting Program can serve you in your best interests. The effectiveness and workability of this workout program is backed up by elite-level powerlifters who made significant improvements in their strength levels by following this protocol. So whether you want to set up a new PR or want to win the upcoming Powerlifting Competition, the 6 Week Soviet Peaking Powerlifting Program is the way to go.
You just need to be patient and persistent with your training and your results will speak out for themselves.