Nutritional Strategies for Enhancing Performance and Training Adaptation in Weightlifters

Weightlifting demands explosive power and neuromuscular coordination in brief, repeated intervals. These physiological demands underscore the critical role of nutrition, not only in optimizing performance during competitions but also in supporting athletes' rigorous training adaptations and ensuring effective recovery between sessions. As weightlifters strive to enhance their performance, well-structured nutritional strategies are indispensable. In this comprehensive review, we explored how weightlifters can optimize their performance through targeted nutritional strategies, including carbohydrate intake for glycogen replenishment and proteins for muscle growth and recovery. Additionally, the roles of key supplements, such as creatine, beta-alanine, and branch-chained amino acids in enhancing strength, delaying fatigue, and supporting muscle repair were discussed. A comprehensive literature review was conducted using PubMed, Google Scholar, and Web of Science to gather studies on nutritional strategies for weightlifting performance and training adaptation. The review focused on English-language articles relevant to weightlifters, including studies on powerlifting, while excluding those involving non-human subjects. Weightlifting requires explosive power, and proper nutrition is vital for performance and recovery, emphasizing the role of carbohydrate, protein, and fat intake. Nutrient timing and personalized strategies, informed by genetic and metabolomic analyses, enhance recovery and performance, while supplements like creatine, caffeine, and beta-alanine can significantly improve results when used correctly. Sustainable nutritional strategies are essential for enhancing weightlifter performance, emphasizing a balanced approach over extreme diets or excessive supplements. Further research is needed to refine these strategies based on individual athlete characteristics, ensuring consistent top-level performance throughout competitive seasons.

Enhancing performance through biochemical monitoring and nutritional support in female weightlifters during pre-competition weight reduction: a randomized trial

OBJECTIVE

Weight reduction is a common practice among female weightlifters before competitions to qualify for specific weight classes. However, this process can adversely affect their physical performance and health. This study aimed to investigate the impact of physiological and biochemical monitoring and nutritional support on the competitive state of female weightlifters during the pre-competition weight reduction period.

METHODS

A randomized controlled trial was conducted with 28 female weightlifters from Sichuan Province, China, randomly assigned to the experimental group (n = 14) or the control group (n = 14). Both groups followed their regular training schedules. The experimental group received personalized nutritional monitoring and supplementation, including detailed assessments, dietary logs, weekly consultations, and targeted supplements based on biochemical indicators and training needs. The control group continued with their standard diet and training without additional interventions. Serum indicators, fatigue scales, and Pittsburgh Sleep Quality Index (PSQI) scores were monitored (a total of 5 tests).

RESULTS

The experimental group exhibited a significant reduction in creatine kinase levels by the fourth week compared to both baseline and the first week (p < 0.05), and maintained higher levels of testosterone, testosterone/cortisol ratio, and hemoglobin than the control group from the second week onwards (p < 0.05). Conversely, the control group showed an increase in creatine kinase and a decrease in testosterone and testosterone/cortisol ratio over the same period (p < 0.05). By the fourth week, the experimental group also reported lower fatigue and better sleep quality, as indicated by lower PSQI scores, compared to the control group (p < 0.001).

CONCLUSION

Personalized nutritional supplementation has an improving effect on biochemical indicators, fatigue, and sleep quality in female weightlifters during the pre-competition weight reduction period. Implementing biochemical monitoring and personalized nutritional support during this period is a key strategy for enhancing the competitive performance of female weightlifters.

Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters

ABSTRACT

Burke, BI, Carroll, KM, Travis, SK, Stone, ME, and Stone, MH. Two days versus four days of training cessation following a step-taper in powerlifters. J Strength Cond Res 37(12): e625-e632, 2023-Tapering and training cessation are methods of training load management aimed at optimizing athlete preparedness leading into competition. Such practices are often used by strength sport athletes such as powerlifters (i.e., athletes who compete in the back squat [BS], bench press [BP], and deadlift [DL]). The purpose of this study was to compare the differences in maximal strength, subjective recovery and stress state, and body composition alterations in strength athletes undergoing a 1-week step-taper followed by either a 2-day (2D) or 4-day (4D) period of training cessation. Twelve powerlifters (22.3 ± 2.1 yrs; 92.1 ± 20.4 kg; 174.8 ± 7.5 cm) completed a 6-week training protocol aimed at peaking 1 repetition maximum (1RM) strength on BS, BP, and DL. Body composition, subjective recovery and stress state, and 1RM on BS, BP, and DL were assessed before an overreach week (T1) and after the periods of training cessation (T2) for each group. Alpha criterion was set at p ≤ 0.05. There were significant increases in BP ( p = 0.032, g = 0.10), powerlifting total ( p = 0.014, g = 0.11), and DOTS score ( p = 0.006, g = 0.12) after 2D of cessation. However, after 4D of cessation, significant increases were only observed in DL ( p = 0.019, g = 0.11) along with significant decreases in BP ( p = 0.003, g = -0.13). There were no statistically significant changes in any other variable for either group indicating that BS, psychometric, and body composition data were maintained between T1 and T2. The results of this study support the use of 1-week step-tapers, followed by a short period of training cessation (2-4D) to maintain or improve maximal strength performance.

The difference between several neuromuscular tests for monitoring resistance-training induced fatigue

The purposes of this study were to investigate the acute effects of resistance training protocol on kinetic changes in squat jump (SJ), shortened isometric mid-thigh pull (IMTP), and isometric squat (ISQ) and to examine the relationship of dynamic maximum strength with performance changes over 48 hours in resistance-trained individuals. Participants completed performance tests at pre-, post-24 hours, and post-48 hours resistance training protocol (Baseline, Post24, and Post48). The training protocol consisted of 5 sets of 10 repetitions of back squat (BSQ) at 60% of 1 repetition maximum (1RM). SJ variables included jump height (JH), peak power (PP), and relative PP. For the IMTP and ISQ, isometric peak force (IPF), relative IPF, rate of force development at 250 milliseconds (RFD250), and impulse at 250 milliseconds (IMP250) were calculated. Significant decreases were observed from Baseline to Post24 (p = 0.023, Cohen's d_z effect size [d_z] = 1.00) and Post48 (p = 0.032, d_z = 0.94) in SJ JH. IMTP IMP250 significantly decreased from Baseline to Post48 (p = 0.046, d_z = 0.88). Significant negative correlation was found between relative 1RM BSQ and the changes from Baseline to Post48 in ISQ RFD250 (p = 0.046,r = -0.61). Acute performance decreases might remain until 48 hours after resistance training in explosive strength and impulse regardless of isometric testing type.

The Tapering Practices of Competitive Weightlifters

ABSTRACT

Winwood, PW, Keogh, JW, Travis, SK, and Pritchard, HJ. The tapering practices of competitive weightlifters. J Strength Cond Res 37(4): 829-839, 2023-This study explored the tapering strategies of weightlifting athletes. Weightlifting athletes ( n = 146) (mean ± SD ; age: 29.2 ± 8.7 years, height: 172.5 ± 10.1 cm, body mass: 84.0 ± 17.2 kg, 4.7 ± 3.4 years of weightlifting training experience, and 3.9 ± 3.3 years of competitive weightlifting experience) completed a self-reported 4-page, 39-item internet survey on tapering practices. Subgroup analysis by sex (male and female) and competitive standard (local or regional, national and international level) was conducted. Ninety-nine percent ( n = 144) of weightlifting athletes reported they used a taper. Athletes stated that their typical taper length was 8.0 ± 4.4 days, with the linear (36%) and step tapers (33%) being the most performed. Training volume decreased during the taper by 43.1 ± 14.6%, and athletes ceased all training 1.5 ± 0.6 days out from competition. Muscular strength, light technique work, and aerobic conditioning were the most common types of training performed in the taper. Athletes typically stated that tapering was performed to achieve rest and recovery, physical preparation for peak performance and mental preparation; training intensity and training duration decreased whereas training frequency remained the same or decreased; traditional exercises were performed further out from competition than weightlifting exercises; assistance exercises and some strength work were reduced; nutritional changes, foam rolling, static stretching, and massage were strategies used in the taper; and poor tapering occurred because of training too heavy, too hard, or too light and life-work circumstances. These results may aid athletes and coaches in strength sports to optimize tapering variables leading to improved performances.

Does Prematch Neuromuscular Performance Affect Running Performance in Collegiate Elite Female Soccer?

ABSTRACT

Ishida, A, Draper, G, White, JB, and Travis, SK. Does prematch neuromuscular performance affect running performance in collegiate elite female soccer? J Strength Cond Res 37(4): 854-858, 2023-The purpose of this study was to investigate whether prematch neuromuscular performance affected match physical performance by player position in Division I collegiate female soccer. Fourteen players participated (20.7 ± 1.3 years; 165.1 ± 6.0 cm; 63.3 ± 7.0 kg) in this study. Players were selected based on being free from injuries, playing for a duration of ≥72 minutes, and match intervals were ≥2 days. Data included 73 observations ( n = 5 defenders, n = 7 midfielders, and n = 2 forward) from 14 official matches. Prematch neuromuscular performance was assessed using countermovement jump (CMJ) with polyvinyl chloride pipe on dual force plates. Countermovement jump variables included jump height (JH) and relative peak power (RPP). Match physical performance included average speed, high-speed running (HSR), and number of high accelerations and decelerations. Linear mixed model was compiled with fixed effects of loaded with fixed effect of JH, RPP, and position and random effects per individual player. In CMJ and player position model, RPP was a significant predictor for average HSR ( p = 0.003) while fixed effects of JH and position were not significant ( p = 0.15-0.86). The fixed and random effects explained 34.8 and 42.1% of variances in average HSR. In CMJ-only model, RPP significantly predicted the variances in average HSR ( p = 0.001). The fixed effects and random effects of the model explained 22.7 and 51.8% of the variance in average HSR. However, position-only was not a significant predictor for average HSR in the position-only model ( p = 0.26 and 0.33). Prematch CMJ RPP may be the greatest predictor of average HSR in collegiate female soccer.

"You can't shoot another bullet until you've reloaded the gun": Coaches' perceptions, practices and experiences of deloading in strength and physique sports

Deloading refers to a purposeful reduction in training demand with the intention of enhancing preparedness for successive training cycles. Whilst deloading is a common training practice in strength and physique sports, little is known about how the necessary reduction in training demand should be accomplished. Therefore, the purpose of this research was to determine current deloading practices in competitive strength and physique sports. Eighteen strength and physique coaches from a range of sports (weightlifting, powerlifting, and bodybuilding) participated in semi-structured interviews to discuss their experiences of deloading. The mean duration of coaching experience at ≥ national standard was 10.9 (SD = 3.9) years. Qualitative content analysis identified Three categories: definitions, rationale, and application. Participants conceptualised deloading as a periodic, intentional cycle of reduced training demand designed to facilitate fatigue management, improve recovery, and assist in overall training progression and readiness. There was no single method of deloading; instead, a reduction in training volume (achieved through a reduction in repetitions per set and number of sets per training session) and intensity of effort (increased proximity to failure and/or reduction in relative load) were the most adapted training variables, along with alterations in exercise selection and configuration. Deloading was typically prescribed for a duration of 5 to 7 days and programmed every 4 to 6 weeks, although periodicity was highly variable. Additional findings highlight the underrepresentation of deloading in the published literature, including a lack of a clear operational definition.

“I Want to Create So Much Stimulus That Adaptation Goes Through the Roof”: High-Performance Strength Coaches' Perceptions of Planned Overreaching

Functional overreaching (FOR) occurs when athletes experience improved athletic capabilities in the days and weeks following short-term periods of increased training demand. However, prolonged high training demand with insufficient recovery may also lead to non-functional overreaching (NFOR) or the overtraining syndrome (OTS). The aim of this research was to explore strength coaches' perceptions and experiences of planned overreaching (POR); short-term periods of increased training demand designed to improve athletic performance. Fourteen high-performance strength coaches (weightlifting; n = 5, powerlifting; n = 4, sprinting; n = 2, throws; n = 2, jumps; n = 1) participated in semistructured interviews. Reflexive thematic analysis identified 3 themes: creating enough challenge, training prescription, and questioning the risk to reward. POR was implemented for a 7 to 14 day training cycle and facilitated through increased daily/weekly training volume and/or training intensity. Participants implemented POR in the weeks (~5–8 weeks) preceding competition to allow sufficient time for performance restoration and improvement to occur. Short-term decreased performance capacity, both during and in the days to weeks following training, was an anticipated by-product of POR, and at times used as a benchmark to confirm that training demand was sufficiently challenging. Some participants chose not to implement POR due to a lack of knowledge, confidence, and/or perceived increased risk of athlete training maladaptation. Additionally, this research highlights the potential dichotomy between POR protocols used by strength coaches to enhance athletic performance and those used for the purpose of inducing training maladaptation for diagnostic identification.

Characterizing the Tapering Practices of United States and Canadian Raw Powerlifters

ABSTRACT

Travis, SK, Pritchard, HJ, Mujika, I, Gentles, JA, Stone, MH, and Bazyler, CD. Characterizing the tapering practices of United States and Canadian raw powerlifters. J Strength Cond Res 35(12S): S26-S35, 2021-The purpose of this study was to characterize the tapering practices used by North American powerlifters. A total of 364 powerlifters completed a 41-item survey encompassing demographics, general training, general tapering, and specific tapering practices. Nonparametric statistics were used to assess sex (male and female), competition level (regional/provincial, national, and international), and competition lift (squat, bench press, and deadlift). The highest training volume most frequently took place 5-8 weeks before competition, whereas the highest training intensity was completed 2 weeks before competition. A step taper was primarily used over 7-10 days while decreasing the training volume by 41-50% with varied intensity. The final heavy (>85% 1 repetition maximum [1RM]) back squat and deadlift sessions were completed 7-10 days before competition, whereas the final heavy bench press session was completed <7 days before competition. Final heavy lifts were completed at 90.0-92.5% 1RM but reduced to 75-80% 1RM for back squat and bench press and 70-75% for deadlift during the final training session of each lift. Set and repetition schemes during the taper varied between lifts with most frequent reports of 3 × 2, 3 × 3, and 3 × 1 for back squat, bench press, and deadlift, respectively. Training cessation durations before competition varied between deadlift (5.8 ± 2.5 days), back squat (4.1 ± 1.9 days), and bench press (3.9 ± 1.8 days). Complete training cessation was implemented 2.8 ± 1.1 days before competition and varied between sex and competition level. These findings provide novel insights into the tapering practices of North American powerlifters and can be used to inform powerlifting coaches and athlete's tapering decisions.

Deliberate Practice and Motor Learning Principles to Underpin the Design of Training Interventions for Improving Lifting Movement in the Occupational Sector: A Perspective and a Pilot Study on the Role of Augmented Feedback

Spine posture during repetitive lifting is one of the main risk factors for low-back injuries in the occupational sector. It is thus critical to design appropriate intervention strategies for training workers to improve their posture, reducing load on the spine during lifting. The main approach to train safe lifting to workers has been educational; however, systematic reviews and meta-analyses have shown that this approach does not improve lifting movement nor reduces the risk of low back injury. One of the main limitations of this approach lies in the amount, quality and context of practice of the lifting movement. In this article, first we argue for integrating psychologically-grounded perspectives of practice design in the development of training interventions for safe lifting. Principles from deliberate practice and motor learning are combined and integrated. Given the complexity of lifting, a training intervention should occur in the workplace and invite workers to repeatedly practice/perform the lifting movement with the clear goal of improving their lifting-related body posture. Augmented feedback has a central role in creating the suitable condition for achieving such intervention. Second, we focus on spine bending as risk factor and present a pilot study examining the benefits and boundary conditions of different feedback modalities for reducing bending during lifting. The results showed how feedback modalities meet differently key requirements of deliberate practice conditions, i.e., feedback has to be informative, individualized and actionable. Following the proposed approach, psychology will gain an active role in the development of training interventions, contributing to finding solutions for a reduction of risk factors for workers.

Seasonal Changes and Relationships in Training Loads, Neuromuscular Performance, and Recovery and Stress State in Competitive Female Soccer Players

Background: The purpose of this study was to examine seasonal changes in training load (TL), neuromuscular performance, subjective recovery, and stress state, and to investigate the relationships between acute and chronic TL and neuromuscular performance in competitive female soccer players.

Methods: Nine competitive female soccer players (20.0 ± 1.7 years; 60.3 ± 6.3 kg; 164.0 ± 5.8 cm) completed the Short Recovery and Stress Scale and the countermovement jump (CMJ) with polyvinyl chloride pipe (CMJ0) and 20 kg barbell (CMJ20) at 2–3 h before 1st match (NC₁), 6th match (NC₂), 9th match (C₁), and 15th match (C₂) of the competitive season. TL included total distance, high-speed running, and PlayerLoad. Acute and chronic TL was calculated by using the average of 2 days (D₂), 7 days (D₇), and 21 days (D₂₁) prior to four different match play.

Results: Significant decreases were found from NC₁ to C₁ in D₇ total distance [p = 0.03, Cohen's effect size (d_z) = 1.40]. D₇ total distance and PlayerLoad significantly decreased from NC to C₁ and C₂ (p = 0.001–0.01, d_z = 1.40–1.72). Significant increases were observed from NC₁ to C₁ in CMJ0 jump height (p = 0.03, d_z = 1.40), (p = 0.021, d_z = 1.44), and peak power (p = 0.03, d_z = 1.32). Significant negative correlations were observed for D₇ total distance and CMJ0 jump height (p = 0.02, r = 0.79) and peak power (p = 0.03, r = 0.71) at C₂, while significant positive correlations were observed at C₁ for D₇ PlayerLoad and CMJ0 jump height (p = 0.02, r = 0.80).

Conclusion: Polyvinyl chloride pipe (CMJ0) jump height and peak power may increase from preseason to the midcompetitive season. Seasonal variations may affect the relationships between D₇ TL and CMJ0 performance.

Skeletal Muscle Adaptations and Performance Outcomes Following a Step and Exponential Taper in Strength Athletes

Before major athletic events, a taper is often prescribed to facilitate recovery and enhance performance. However, it is unknown which taper model is most effective for peaking maximal strength and positively augmenting skeletal muscle. Thus, the purpose of this study was to compare performance outcomes and skeletal muscle adaptations following a step vs. an exponential taper in strength athletes. Sixteen powerlifters (24.0 ± 4.0 years, 174.4 ± 8.2 cm, 89.8 ± 21.4 kg) participated in a 6-week training program aimed at peaking maximal strength on back squat [initial 1-repetition-maximum (1RM): 174.7 ± 33.4 kg], bench press (118.5 ± 29.9 kg), and deadlift (189.9 ± 41.2 kg). Powerlifters were matched based on relative maximal strength, and randomly assigned to either (a) 1-week overreach and 1-week step taper or (b) 1-week overreach and 3-week exponential taper. Athletes were tested pre- and post-training on measures of body composition, jumping performance, isometric squat, and 1RM. Whole muscle size was assessed at the proximal, middle, and distal vastus lateralis using ultrasonography and microbiopsies at the middle vastus lateralis site. Muscle samples (n = 15) were analyzed for fiber size, fiber type [myosin-heavy chain (MHC)-I, -IIA, -IIX, hybrid-I/IIA] using whole muscle immunohistochemistry and single fiber dot blots, gene expression, and microRNA abundance. There were significant main time effects for 1RM squat (p < 0.001), bench press (p < 0.001), and deadlift, (p = 0.024), powerlifting total (p < 0.001), Wilks Score (p < 0.001), squat jump peak-power scaled to body mass (p = 0.001), body mass (p = 0.005), fat mass (p = 0.002), and fat mass index (p = 0.002). There were significant main time effects for medial whole muscle cross-sectional area (mCSA) (p = 0.006) and averaged sites (p < 0.001). There was also a significant interaction for MHC-IIA fiber cross-sectional area (fCSA) (p = 0.014) with post hoc comparisons revealing increases following the step-taper only (p = 0.002). There were significant main time effects for single-fiber MHC-I% (p = 0.015) and MHC-IIA% (p = 0.033), as well as for MyoD (p = 0.002), MyoG (p = 0.037), and miR-499a (p = 0.033). Overall, increases in whole mCSA, fCSA, MHC-IIA fCSA, and MHC transitions appeared to favor the step taper group. An overreach followed by a step taper appears to produce a myocellular environment that enhances skeletal muscle adaptations, whereas an exponential taper may favor neuromuscular performance.

Using the Session Rating of Perceived Exertion to Quantify Training Load in a Men's College Soccer Team

Sams, ML, Wagle, JP, Sato, K, DeWeese, BH, Sayers, AL, and Stone, MH. Using the session rating of perceived exertion to quantify training load in a men's college soccer team. J Strength Cond Res 34(10): 2793-2799, 2020-The purpose of this study was to examine the training load (TL) programming of 3 training groups of a National Collegiate Athletic Association Division I men's college soccer team across a season. Thirty athletes were classified as starters (S), substitutes (NS), or redshirts (RS) based on the percentage of possible minutes played during the season. Training load was quantified at the season, phasic, and weekly levels by the session rating of perceived exertion. Between-group differences were observed at the season level (p < 0.001), and group-by-time interactions for average weekly TL were found at both the phasic (p = 0.04) and weekly levels (p < 0.001). In general, S accumulated greater TL than NS (effect size range for all analyses: -0.59 < d < 1.91) and RS (0.17 < d < 3.67), and NS accumulated greater TL than RS (-0.54 < d < 2.34). Within-group variation at the phasic level was less apparent (-0.35 < d < 1.44); however, all 3 groups displayed training variation at the weekly level (-1.80 < d < 3.24). The session rating of perceived exertion can serve as a low-cost, valid means of quantifying TL in men's college soccer athletes. Practitioners should be especially aware of the possibility of insufficient loading in NS.

Ciliary Neurotrophic Factor Receptor rs41274853 Polymorphism Is Associated With Weightlifting Performance in Japanese Weightlifters

Homma, H, Kobatake, N, Sekimoto, Y, Saito, M, Mochizuki, Y, Okamoto, T, Nakazato, K, Nishiyama, T, and Kikuchi, N. Ciliary neurotrophic factor receptor rs41274853 polymorphism is associated with weightlifting performance in Japanese weightlifters. J Strength Cond Res 34(11): 3037-3041, 2020-At least 69 genetic markers are associated with power athlete status. In the present study, we investigated the genotype frequency of the ciliary neurotrophic factor receptor (CNTFR) rs41274853 polymorphism and the association between specific CNTFR genotype and weightlifting performance in Japanese weightlifters. One hundred sixty-five Japanese weightlifters (103 men and 62 women) and 338 controls (122 men and 216 women) participated in the present case-control study. Saliva samples were collected using the Oragene DNA self-collection kit and genotyping for the CNTFR (rs41274853) polymorphism was performed using the TaqMan assay. A questionnaire, noting each subject's best record in an official weightlifting competition, was used to obtain the weightlifting performance. The frequencies of the CNTFR genotypes CC, CT, and TT were 56, 32, 12% in the weightlifters, and 53, 40, and 7% in the controls, respectively. There was no significant difference in CNTFR genotype frequencies between the weightlifters and controls. However, the frequency of the CT + TT genotype was significantly higher in international-level weightlifters than in the national-level weightlifters. The relative value per body weight of snatch, clean, and jerk, and total record were significantly higher in the athletes with CT + TT genotype than in the athletes with CC genotype (p < 0.05). Our results suggest that the CNTFR rs41274853 CT + TT genotype is associated with weightlifting performance in Japanese weightlifters. The CNTFR rs41274853 polymorphism may enable coaches to develop tailor-made training programs for individual athletes. In addition, strength and conditioning coaches could benefit from genetic information when assessing potential athletic talents and creating strength training programs for their athletes.

Emphasizing Task-Specific Hypertrophy to Enhance Sequential Strength and Power Performance

While strength is indeed a skill, most discussions have primarily considered structural adaptations rather than ultrastructural augmentation to improve performance. Altering the structural component of the muscle is often the aim of hypertrophic training, yet not all hypertrophy is equal; such alterations are dependent upon how the muscle adapts to the training stimuli and overall training stress. When comparing bodybuilders to strength and power athletes such as powerlifters, weightlifters, and throwers, while muscle size may be similar, the ability to produce force and power is often inequivalent. Thus, performance differences go beyond structural changes and may be due to the muscle's ultrastructural constituents and training induced adaptations. Relative to potentiating strength and power performances, eliciting specific ultrastructural changes should be a variable of interest during hypertrophic training phases. By focusing on task-specific hypertrophy, it may be possible to achieve an optimal amount of hypertrophy while deemphasizing metabolic and aerobic components that are often associated with high-volume training. Therefore, the purpose of this article is to briefly address different types of hypertrophy and provide directions for practitioners who are aiming to achieve optimal rather than maximal hypertrophy, as it relates to altering ultrastructural muscular components, to potentiate strength and power performance.

Tapering and Peaking Maximal Strength for Powerlifting Performance: A Review

Prior to major competitions, athletes often use a peaking protocol such as tapering or training cessation to improve performance. The majority of the current literature has focused on endurance-based sports such as swimming, cycling, and running to better understand how and when to taper or use training cessation to achieve the desired performance outcome. However, evidence regarding peaking protocols for strength and power athletes is lacking. Current limitations for peaking maximal strength is that many studies do not provide sufficient details for practitioners to use. Thus, when working with athletes such as powerlifters, weightlifters, throwers, and strongman competitors, practitioners must use trial and error to determine the best means for peaking rather than using an evidence-based protocol. More specifically, determining how to peak maximal strength using data derived from strength and power athletes has not been established. While powerlifting training (i.e., back squat, bench press, deadlift) is used by strength and power athletes up until the final days prior to a competition, understanding how to peak maximal strength relative to powerlifting performance is still unclear. Thus, the purpose of this study was to review the literature on tapering and training cessation practices relative to peaking powerlifting performance.