Classic Heavy – Light – Medium: Power Peaking Program

Program Overview

The following program is a Classic Heavy-Light-Medium template that is designed to culminate in the
performance of a meet, mock meet, or informal testing day at the end of the 12th week.

The program follows a classic taper from a period of higher volume and lower intensity to a period of
lower/moderate volume to higher intensity.

For the first six weeks of the program, the volume is held relatively constant and the only variable that
changes is a steady rise in intensity from week to week.

In the first 6 weeks the medium day is 5% less than the heavy day and the light day is 10% less than the
heavy day.

Starting in week 7, the intensity will continue to rise in a linear fashion, however the trainee will begin to
taper volume down on the heavy day. Light and Medium Day volumes will remain constant, but the
percentage offset will expand slightly. Light Days will be 20% less than heavy days, and Medium Days
will be 10% less than Heavy Days.

Towards the end of this program, the Medium Days will be almost as much of a challenge as the Heavy
Days.

Each training day is arranged in the sequence of Squat – Press – Pull. It is recommended you maintain
this sequence as it will condition your body to the sequence of a Power Lifting Meet.

Although this is a Heavy-Light-Medium program, each training day is arranged slightly different to
spread the stress more evenly throughout the week.

Monday is a Heavy Squat, Heavy Bench, Light Pull

Wednesday is a Light Squat, Light Press, and Heavy Pull

Friday is a Medium Squat, Medium Press, and Medium Pull.

See following page for complete program. Program Details and FAQ to follow.
Week One

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 5 70%
Bench Press 5 5 70%
Power Snatch 5 2 80%

Wednesday
Back Squat 3 5 60%
Overhead Press 5 5 70%
Deadlift 4 5 70%

Friday
Back Squat 4 5 65%
Bench Press 4 5 65%
Power Clean 5 3 80%

Week Two

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 5 72%
Bench Press 5 5 72%
Power Snatch 5 2 82%

Wednesday
Back Squat 3 5 62%
Overhead Press 5 5 72%
Deadlift 4 5 72%

Friday
Back Squat 4 5 67%
Bench Press 4 5 67%
Power Clean 5 3 82%
Week Three

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 5 74%
Bench Press 5 5 74%
Power Snatch 5 2 84%

Wednesday
Back Squat 3 5 64%
Overhead Press 5 5 74%
Deadlift 4 5 74%

Friday
Back Squat 4 5 69%
Bench Press 4 5 69%
Power Clean 5 3 84%

Week Four

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 5 76%
Bench Press 5 5 76%
Power Snatch 5 2 86%

Wednesday
Back Squat 3 5 66%
Overhead Press 5 5 76%
Deadlift 4 5 76%

Friday
Back Squat 4 5 71%
Bench Press 4 5 71%
Power Clean 8 2 86%
Week Five

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 5 78%
Bench Press 5 5 78%
Power Snatch 5 2 88%

Wednesday
Back Squat 3 5 68%
Overhead Press 5 5 78%
Deadlift 4 5 78%

Friday
Back Squat 4 5 73%
Bench Press 4 5 73%
Power Clean 8 2 88%

Week Six

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 5 80%
Bench Press 5 5 80%
Power Snatch 5 2 90%

Wednesday
Back Squat 3 5 70%
Overhead Press 5 5 80%
Deadlift 4 5 80%

Friday
Back Squat 4 5 75%
Bench Press 4 5 75%
Power Clean 15 1 90%
Week Seven

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 4 83%
Bench Press 5 4 83%
Snatch Pulls 5 2 102%

Wednesday
Back Squat 3 5 63%
Overhead Press 5 4 81%
Deadlift 4 4 83%

Friday
Back Squat 4 5 73%
Bench Press 4 5 73%
RDL 3 5 -

Week Eight

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 3 86%
Bench Press 5 3 86%
Snatch Pulls 5 2 104%

Wednesday
Back Squat 3 5 66%
Overhead Press 5 4 82%
Deadlift 4 4 86%

Friday
Back Squat 4 5 76%
Bench Press 4 5 76%
RDL 3 5 -
Week Nine

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 2 89%
Bench Press 5 2 89%
Snatch Pulls 5 2 106%

Wednesday
Back Squat 3 5 69%
Overhead Press 5 4 83%
Deadlift 3 3 89%

Friday
Back Squat 4 5 79%
Bench Press 4 5 79%
RDL 3 5 -

Week 10

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 2 92%
Bench Press 5 2 92%
Snatch Pulls 5 2 108%

Wednesday
Back Squat 3 5 72%
Overhead Press 5 4 84%
Deadlift 3 3 92%

Friday
Back Squat 4 5 82%
Bench Press 4 5 82%
RDL 3 5 -
Week 11

Monday Sets Reps % of 1RM Actual Weight

Back Squat 5 1 95%
Bench Press 5 1 95%
Snatch Pulls 5 2 110%

Wednesday
Back Squat 2 5 75%
Overhead Press 5 4 85%
Deadlift 1-2 2 95%

Friday
Back Squat 4 4 85%
Bench Press 4 4 85%
RDL 3 5 -

Week 12 (Meet or Testing Week)

Tuesday Sets Reps % of 1RM Actual Weight

Back Squat 3 3 75%
Bench Press 3 3 75%
-
Saturday
Back Squat 3 1 105-110%
Bench Press 3 1 105-110%
Deadlift 3 1 105-110%

Program Details on following page……

Program Details

The Squat Program. It is suggested that your competition squat form is used for all 3 training days of
the week. The squat is a technical movement that benefits from frequent practice. However, especially
during the first 6-weeks, the trainee may perceive the light and medium days to be “too easy.” In this
case the trainee may introduce 2 variables into the program to make the light and/or medium days
more difficult – pauses and bar speed.

The trainee may opt to use one or both techniques on either or both days. If using Paused Reps, simply
hold the bottom position of the squat for 2-3 seconds before ascending. You may pause all of your sets
and reps or just some of them depending on the difficulty of the workout on that particular day.

Bar speed simply means exerting more force than is necessary to complete each rep in order to create
maximal velocity and acceleration on the barbell. Again, you may implement this technique on all of
your sets and reps, or just some of them. And you can use this technique independently or in
conjunction with paused reps.

Keep in mind that the trainee should NEVER miss reps on a light or medium day. So if these intensity
techniques are jeopardizing your ability to complete the assigned workload for the day, then do not use
them.

At the beginning of the program, it is recommended that rest time be kept minimal between sets. If the
trainee can complete the workload with 1-2 minute rests on the light day, 2-3 minute rests on the
medium day, and 2-4 minute rests on the heavy day, this is ideal. This will create a good conditioning
base for the heavier work to come. It also allows you to keep a variable available to manipulate later if
needed as the workload grows heavier. If you can keep rest time between sets under 5 minutes early in
the program, then later in the program you can expand rest time up to 5-8 minutes (if needed) as a way
to ensure you complete all the prescribed volume.

Rest as little as possible, but you should not miss reps due to incomplete rest time. The main goal is to
ensure completion of the sets and reps each day.

The Pressing Program. This program focuses on the Bench Press, with the Standing Overhead Press as
the mid-week light day exercise. Overhead Presses are a good overall developer of shoulder and tricep
strength which will help drive your Bench Press, and is just a good overall total body movement. It also
does an excellent job of keeping the shoulders healthy and mobile.

If the trainee is planning on competing in Power Lifting, then the heavy day Bench Press sessions should
institute a power lifting style pause in all or at least most of the sets and reps assigned that day. It is
recommended that the medium day Bench Presses institute a pause on all reps if possible.

If the medium day Bench Presses feel “too easy” then the trainee can institute the same techniques
used on the squat, which include an elongated pause and increased bar speed. In addition, the trainee
may opt to narrow his or her grip on the medium day Bench Presses and perform the prescribed volume
and loads as a close grip bench press. This is especially helpful in the early stages of the program, and as
the medium day loads increase over time, the trainee may opt to move his or her hands out closer to his
or her competition grip to ensure all reps are completed.

The Overhead Press is not designed to be peaked in this program and loads will stay between 70-85%
for the duration of the program. In Weeks 7-11, the program annotates 5 sets of 4 reps for the
Overhead Press workouts but the trainee may adapt the volume to the day, as needed. For instance, if
the trainee can continue to achieve 5 sets of 5 reps in weeks 7-11, he may do so. If the trainee needs to
drop the volume to 5 sets of 3 reps, he may do that as well. So anything between 3-5 reps for 5 total
sets is permissible in weeks 7-11 on the Overhead Press.

The Pulling Program. The pulling program is the most diverse segment of the program and the most
subject to individual adaptations.

Wednesday will be the heavy deadlift session for the week. The volume will begin with 4 sets of 5 reps
for the first 6-weeks with loads between 70-80% of 1RM. The volume will taper in weeks 7-11 as
intensity increases.

The final heavy deadlift session will culminate with 1-2 sets of 2 reps at 95% of 1RM. If the trainee feels
they have the ability to perform 2 sets of 2 without missing a rep, then he should do so. If the first
double at 95% is exceedingly difficult, he should only perform 1 set.

The light pulling day is Monday and will begin, in the first 6-weeks with Power Snatches. If the trainee
does not have a 1RM power snatch on record before beginning the program then he or she can (1)
simply work up to a quick single to establish a training max and then perform 5x2@80%, or (2) work up
to a moderate weight that allows for 5 sets of 2 reps to be completed in good form and then simply add
2-5 lbs per week for 6 weeks.

Starting in week 7, the trainee will increase load to approximately 102% of their previous 1RM, and
perform Snatch Pulls. Snatch Pulls should be performed with maximal speed in mind while maintaining
strict technique. Lifting straps should be used on all sets.

The trainee should pull the bar with a moderate to slow speed into the mid to upper thigh, pause briefly
and then EXPLODE into the second pull. The trainee should attempt to snatch the weight, even though
it should not be possible to do so. This will result in a violent hip extension, a powerful shrug, and
ideally, no bend in the arms.

If the trainee would like to forgo the Snatch Pull and continue to Power Snatch, he or she may continue
to do so.

Friday is the Medium Pulling Day and will begin with Power Cleans for the first 6 weeks. In the program
above, the Power Clean is annotated as 5 sets of 3 reps for the first 3 weeks, and then transitions to 8
sets of 2 reps, and finally 15 singles in week 6 to accommodate the increase in loads. However, the goal
in the weeks 1-6 is to accumulate ~15 total reps of Power Cleans on Friday. It is not terribly important
how this is accomplished. If the trainee can maintain the ability to do 5 sets of 3 reps for the entire 6
weeks – he can do so. If he would rather perform 15 singles for the entire 6 weeks, he can do that as
well. When performing singles and doubles on the Power Clean, rest time can be kept to 30-90 second
intervals in all likelihood. Power Cleans should be done with proper technique and maximal speed, so
adjust sets and reps accordingly. (*This same principle applies to the Power Snatch. 10 singles on short
rest intervals, may be used in place of 5 sets of 2).

Beginning in Week 7, the Power Clean will give way to the Romanian Deadlift (RDL) in order to increase
loading on the pulling variants as Deadlift volume begins to drop.

The RDL does not operate from a percentage. On Week 7, the trainee should slowly work up to a weight
that is challenging but doable for 3 sets of 5 reps. Over the course of the next 5 weeks the trainee
should add 5-10 lbs per week to the RDL and culminate a maximal 3x5 workout at the end of week 11.

RDLs should begin from the hang, and be lowered down to at least the top of the shin. If the trainee has
very good range of motion, he can lower the plates all the way to the floor before returning to the top of
the movement. RDLs should be taken heavy, but proper form must be used on all reps. Very limber
trainees, may opt to stand on a 2-4 inch platform to increase range of motion even further.

All sets should be done with straps and a double overhand grip.

Frequently Asked Questions

1) What about adding in assistance exercises? You shouldn’t need anything else for the lower
body. The Squat volume should take care of this. If you want to add some light posterior chain
work such as 45 or 90 degree back extensions, glute ham raises, or reverse hypers, you can do
this on Wednesday after you are finished deadlifting. Some trainees find that some lighter, high
volume posterior chain work (2-5 sets, 10-15 reps) after deadlifts helps with recovery and
maintenance of work capacity. Chin Ups, Pull Ups, or Lat Pulldowns can be added after any
workout (1-3 days per week) for extra work on the lats and biceps. Different rowing variations
can also be done (1-3 days per week), but be careful about excessive fatigue on the lower back
from things like very heavy barbell rows. 2-3 sets of 8-12 reps in strict form would be sufficient.
Dips can be an excellent addition for added volume to the chest, shoulders, and triceps. If
needed, perform 2-3 sets of 8-12 reps of Dips on Monday and/or Friday. Any other cosmetic
work (abs, calves, etc) can be added at your discretion, but limit assistance work to 1-3
movements per day after the main barbell work is completed.
2) Should I use this program while cutting weight? No.
3) Can I do cardio on this program? Yes, but limit cardio to activities that do not interfere with
heavy strength training. 20-40 minute sessions of moderate intensity cardio are fine on rest
days. Good activities include moderate weight sled dragging, high incline treadmill walking,
elliptical trainers, and stationary biking. Poor choices include running, jogging, sprints, and
swimming. Best days for cardio are Thursdays and Saturdays on this program. Avoid cardio on
Sundays (day before heavy squats).
4) What happens if I start missing reps midway through the program? This is usually an indicator
that the trainee started the program with an estimated 1RM that was too high or is not
recovering well due to insufficient calories, lack of sleep, etc. However, in this situation, the
trainee should aim to stick to the VOLUME prescribed in the program and adjust loads
accordingly. In other words, if the workout calls for 5 x 5 x 300 lbs and you cannot achieve this,
aim for 5 x 5 x 280-290, rather than doing something like 5 x 3 x 300 lbs. The trainee should
 always at least attempt at least one set with the prescribed load for the day before arbitrarily
reducing load based on fatigue, soreness, etc.
If the trainee is forced to reduce load midway through the program for some reason, then he or
she should recalibrate the loads for all subsequent weeks to follow.
5) What if I have to miss a week of training? Do not do this program unless you can run the full 12
weeks in a row without interruption. If you have to miss a day or two of training, this may or
may not affect the total plan. Try and ensure you get in the heavy days for the Squat, Bench,
and Deadlift and the Medium Day for the Squat and Bench at a minimum each week. Missing
the other light and medium day lifts on occasion may be acceptable to continued progress.
6) Can I run this program again after testing? Yes. After the meet, start back on the following
Wednesday with a Light Day (no heavy deadlifts) and a Medium Day. The following Monday you
can resume the full program based on new 1RMs. Based on results of the previous cycle you
can run the program exactly the same, or make slight tweaks as needed.
7) What if I cannot or don’t want to do Snatches, Snatch Pulls, and/or Power Cleans? If you can
Power Clean, but not Snatch, then you can Power Clean 2x/week in Weeks 1-6. Perform heavier
Power Cleans on Fridays and reduce load by 5-10% for lighter Power Cleans on Monday. In
Weeks 7-11 you can keep Power Cleans on Monday and do RDLs on Friday.
If you don’t want to do either Olympic Variant then you can do RDLs on Friday for the duration
of the program, and perform Barbell Rows on Monday for approximately 25 total reps (3x8, 4x6,
5x5, etc).