The Verhoshansky Peaking Plan

“The Peaking Plan”, is a blueprint for effective peaking of one or multiple lifts. The six-week plan is a classic example of “Pyramiding”. In the words of the Professor — “100% cannot be trained consistently, Strength needs a strong foundation. The stronger the foundation, the higher the peak.” Each workout will start with easy percentages and grow in intensity and then come back down for enhanced speed and technique.

The Verhoshansky Peaking Plan

  Day 1 Day 2
Week 1
Set 1 45% X 8-10 45% X 8-10
Set 2 55% X 6-8 55% X 6-8
Set 3 65% X 6 65% X 5
Set 4 65-70% X 6 75% X 5
Set 5 65-70% X 6 80% x 5
Set 6 65-70% X 6 80% X 5
Set 7   80% X 5
Set 8   75% X 5
Set 9   65% X 6-8
Set 10   50-55% X 8-12

Week 2
Set 1 45% X 8-10 45% X 8-10
Set 2 55% X 6-8 55% X 6-8
Set 3 65% X 6 65% X 5
Set 4 70% X 5 75% X 4
Set 5 70-75% X 5 80% X 4
Set 6 70-75% X 5 85% X 4
Set 7   85% X 4
Set 8   85% X 4
Set 9   80% X 5
Set 10   70% X 6-8

Week 3
Set 1 45% X 8-10 45% X 8-10
Set 2 55% X 6-8 55% X 6-8
Set 3 65% X 5 65% X 5
Set 4 70% X 4 75% X 4
Set 5 75% X 3 85% X 3
Set 6 75-80% X 3 90% X 3
Set 7 75-85% X 3 90% X 3
Set 8   80% X 5
Set 9   55-60% X 6-10

Week 4
Set 1 45% X 8-10 45% X 8-10
Set 2 55% X 6-8 55% X 6-8
Set 3 65% X 5 65% X 5
Set 4 75% X 4 75% X 4
Set 5 80-85% X 3 85% X 2
Set 6 80-85% X 3 90% X 2
Set 7   95% X 2
Set 8   75% x 4-6

Week 5
Set 1 45% X 8-10 45% X 8-10
Set 2 55% X 6-8 55% X 6-8
Set 3 65% X 5 65% X 5
Set 4 75% X 5 75% X 3
Set 5 75% X 5 80% X 3
Set 6   85% X 2

Week 6
Set 1 45% X 8-10 45% X 8-10
Set 2 55% X 6-8 55% X 6-8
Set 3 65% X 5 65% X 5
Set 4 75% X 3 75% X 3
Set 5 80% X 2 85% X 2
Set 6 80% X 2 90% X 1
Set 7   95% X 1
Set 8   100% X 1
Set 9   102+% X 1
Set 10   105++% X 1

There you have a peaking plan developed by one of the foremost experts in the field of building strength. It provides a straightforward approach to reaching new levels of performance in your chosen lifts.

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