High-Frequency Peak (Light)
Three-week single-lift specialisation — the same four sessions every week, 6×6 through 10×3.
intermediatepowerlifting4 days/week, ~60 min/session3 weeks4 days/cycle
About
Three-week single-lift specialisation — four sessions a week at 70/75/80/85% of max, usually run on the bench.
Who it's for
Intermediate lifters who want to push one lift hard for a short block and can keep the rest of their training light while it runs.
How it works
The same four sessions every week — 6×6, 7×5, 8×4 and 10×3 — each with its own fixed percentage. The specialised lift only, no accessories.
Progression
Percentages stay put; a small amount of absolute weight is added each week (+2.5 kg, then +5 kg) and you autoregulate from there. If a week went badly, repeat its weights rather than adding.
Ready to try this method?
Open in VALDA