Peaking Protocols

Peaking is the art and science of timing your training so that you arrive at competition day in optimal condition to express your maximum strength. This lesson covers the principles and practical application of peaking for streetlifting competition.

Understanding Peaking

What is Peaking?

Peaking is a strategic reduction in training volume while maintaining or slightly increasing intensity in the final weeks before competition. The goal is to dissipate accumulated fatigue while retaining fitness and sharpening technical performance.

The Fitness-Fatigue Model

Performance = Fitness - Fatigue

During heavy training:

• Both fitness and fatigue accumulate
• Fatigue masks true fitness levels
• Performance is suppressed

During a peak:

• Training stress reduces
• Fatigue dissipates faster than fitness
• True fitness is expressed

Key Peaking Variables

1. Duration: How long the peaking phase lasts
2. Volume reduction: How much total work decreases
3. Intensity management: How heavy loads are handled
4. Frequency: How often training occurs

Peaking Timeline

Standard 2-Week Peak

For most intermediate athletes:

Week 2 out (10-14 days before):

• Volume reduced by 30-40%
• Intensity remains high (88-95%)
• Normal frequency
• Last heavy singles

Week 1 out (3-9 days before):

• Volume reduced by 50-60%
• Intensity moderate (80-88%)
• Reduced frequency
• No maximal attempts

Competition week (1-3 days before):

• Minimal volume (2-3 easy sets)
• Moderate intensity (70-80%)
• Technical focus only
• Complete rest 1-2 days before

Extended 3-Week Peak

For advanced athletes with higher training loads:

Week 3 out:

• Volume reduced by 25-30%
• Last heavy training block
• Singles at 92-97%

Week 2 out:

• Volume reduced by 45-50%
• Moderate heavy work (85-90%)
• Focus on technique and confidence

Week 1 out:

• Volume reduced by 65-75%
• Light technical work
• Recovery focus

Short 10-Day Peak

For athletes with lower training volume or quick recovery:

Days 10-7:

• Last heavy session
• Singles at 95%+
• Normal accessory volume

Days 6-4:

• Moderate volume (50% of normal)
• Intensity 80-85%
• Light accessories only

Days 3-1:

• Very light or complete rest
• Optional: Openers only

Volume Manipulation

How to Reduce Volume

Reduce volume through:

• Fewer total sets
• Fewer training sessions
• Eliminating accessory work

Example reduction:

What to Cut First

1. Accessory exercises: Eliminate first
2. Volume sets: Reduce number of working sets
3. Light technique work: Keep some for groove
4. Heavy singles: Keep until final week

What to Keep

• Some practice with competition movements
• Brief exposure to moderate-heavy weights
• Warm-up and mobility routines
• Sleep and nutrition quality

Intensity Management

The Last Heavy Session

The timing and intensity of your last maximal session is critical:

Timing: 7-14 days out (individual variation) Intensity: 95-102% of goal attempts Volume: 1-3 singles

Purpose:

• Confirm fitness level
• Build confidence
• Finalize attempt selection

Intensity by Week

Avoiding Overtesting

Common mistake: Testing openers multiple times during the peak.

Problem: Each heavy single adds fatigue Solution: Trust your training, test minimally

Sample Peaking Schedules

Two-Week Peak Example

Day 14 (Monday):

• Weighted Pull-Up: 3 x 2 @ 90%
• Weighted Dip: 3 x 2 @ 90%

Day 11 (Thursday):

• Weighted Pull-Up: Work to heavy single (95-98%)
• Weighted Dip: Work to heavy single (95-98%)
• Last truly heavy session

Day 7 (Monday):

• Weighted Pull-Up: 3 x 3 @ 80%
• Weighted Dip: 3 x 3 @ 80%

Day 4 (Thursday):

• Weighted Pull-Up: 2 x 2 @ 75%
• Weighted Dip: 2 x 2 @ 75%
• Technique focus

Day 2 (Saturday):

• Light movement prep
• Optional: Opener singles

Day 0 (Monday):

• Competition

Three-Week Peak Example

Week 3:

• Mon: Heavy singles (95%+)
• Wed: 4 x 3 @ 85%
• Fri: 3 x 5 @ 75%

Week 2:

• Mon: 3 x 2 @ 88%
• Wed: Singles @ 90-92%
• Fri: 2 x 5 @ 70%

Week 1:

• Mon: 2 x 3 @ 78%
• Wed: 2 x 2 @ 70%
• Fri: Rest

Competition: Saturday/Sunday

Individual Variation

Factors Affecting Peak Length

• Training age: More experienced = longer peak
• Training volume: Higher volume = longer peak
• Recovery capacity: Faster recovery = shorter peak
• Age: Older athletes often need longer
• Competition experience: More experience = better self-knowledge

Finding Your Optimal Peak

Start with a standard 2-week peak and adjust based on:

• How you felt at competition
• Performance relative to training
• Energy levels on competition day

If you felt flat/fatigued: Peak was too short If you felt detrained/weak: Peak was too long

Keeping Records

Document your peaking experience:

• Training in the 4 weeks prior
• How you felt each day of the peak
• Competition day feelings and performance
• What you would change

Common Peaking Mistakes

Peaking Too Aggressively

Cutting volume too much, too early.

Signs:

• Feeling "flat" before competition
• Loss of tightness and coordination
• Weights feel heavy that should feel light

Solution: Maintain some training stimulus throughout

Not Peaking Enough

Continuing hard training too close to competition.

Signs:

• Feeling tired on competition day
• Unable to match training numbers
• Joint pain or soreness persisting

Solution: Reduce volume earlier and more significantly

Testing Too Much

Taking too many heavy singles during the peak.

Signs:

• Accumulated fatigue
• Decreasing performance on attempts
• Mental burnout

Solution: Trust your training, minimize testing

Changing Too Many Variables

Altering diet, sleep, or other factors during the peak.

Signs:

• Unexpected energy fluctuations
• Digestive issues
• Poor sleep

Solution: Keep everything except training as consistent as possible

Peaking for Multiple Competitions

Close Competitions (2-4 weeks apart)

• Shorter peak for first competition
• Maintain some training between
• Brief taper for second competition

Competitions 6+ Weeks Apart

• Full peak for each competition
• Training block between
• Treat as separate peaks

Conclusion

Peaking is highly individual and improves with experience. Start with conservative protocols, document everything, and refine your approach over multiple competition cycles. The goal is to arrive at competition feeling fresh, confident, and ready to express your maximum strength.