Strength Cycle: Deadlift

Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.

The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm).

Deadlifts are a cornerstone of CrossFit, and for a good reason. They are one of the most efficient movements for building overall strength, power, and muscle mass. Whether you’re looking to hit a new personal record, improve your form, or build a solid foundation for other lifts, a well-structured deadlift cycle can help you achieve all of that.

In this post, we’re going to dive into a month-long deadlift cycle that you can follow to take your deadlifting game to the next level. This cycle will focus on progressive overload, proper accessory movements, and appropriate rest periods to ensure that you’re maximizing your gains while minimizing the risk of injury.

Cycle Overview:

This month-long deadlift cycle is designed to progressively build your strength while also targeting the accessory muscles that will help you improve your deadlift technique. You’ll focus on deadlifting twice per week, with different rep schemes and intensity levels to improve both your max strength and endurance. Before you begin this cycle, test out your 1 rep max deadlift. Record this number and use it to calculate your percentages during sessions.

The Structure:

• Frequency: 2 sessions per week (usually Tuesday and Friday or Monday and Thursday for recovery)
• Duration: 4 weeks
• Volume: Progressive load with varying rep ranges
• Accessory Work: To improve weak points and build supporting muscle groups (posterior chain, grip strength, core stability)
• Rest: Adequate rest between sets to maintain quality

Week 1: Building a Solid Foundation

Day 1 (Heavy Deadlift Day)

• Warm-Up: 10 minutes of light cardio, dynamic stretching, and mobility work (especially hamstrings, hips, and lower back)

1. Deadlift (Main Lift):
   • 3 sets of 5 reps at 70% of your 1RM
   • Rest 2-3 minutes between sets to ensure you’re lifting with proper form and not fatiguing too early.
2. Accessory Work:
   • Romanian Deadlifts: 4 sets of 8 reps (focus on hamstring engagement and control)
   • Barbell Rows: 3 sets of 8-10 reps (strengthen upper back and reinforce the pulling motion)
   • Plank Holds: 3 sets, 1-minute holds (core stability)

Day 2 (Speed/Volume Day)

• Warm-Up: Same as Day 1

1. Deadlift (Speed Focus):
   • 4 sets of 3 reps at 60% of your 1RM (focus on fast, explosive reps off the ground)
   • Rest 1-2 minutes between sets.
2. Accessory Work:
   • Kettlebell Swings: 4 sets of 12-15 reps (build explosive hip drive and posterior chain)
   • Pull-Ups: 4 sets of 6-8 reps (if needed, use assistance for form)
   • Back Extensions: 3 sets of 10-12 reps (improve lower back endurance and strength)

Week 2: Increasing Intensity and Focus on Power

Day 1 (Heavy Deadlift Day)

1. Deadlift (Main Lift):
   • 5 sets of 3 reps at 75% of your 1RM
   • Rest 2-3 minutes between sets. Focus on a controlled descent and powerful lift.
2. Accessory Work:
   • Paused Deadlifts: 3 sets of 5 reps (pause for 2 seconds just below the knee to build strength in the mid-range of the lift)
   • Hip Thrusts: 4 sets of 8 reps (develop hip extension power)
   • Farmer’s Carry: 3 rounds of 50 foot walks with heavy kettlebells (build grip strength)

Day 2 (Speed/Volume Day)

1. Deadlift (Speed Focus):
   • 5 sets of 2 reps at 65% of your 1RM
   • Perform each rep with maximum speed and explosiveness.
2. Accessory Work:
   • Deficit Deadlifts (standing on a small plate or box): 4 sets of 5 reps (this will help improve your pulling from the floor)
   • Cable Pull-Throughs: 4 sets of 12 reps (focus on hinging and posterior chain engagement)
   • Hanging Leg Raises: 3 sets of 12-15 reps (core strength)

Week 3: Pushing the Strength Envelope

Day 1 (Heavy Deadlift Day)

1. Deadlift (Main Lift):
   • 3 sets of 2 reps at 80% of your 1RM
   • Rest 3-4 minutes between sets. Focus on maximal strength and maintaining form throughout.
2. Accessory Work:
   • Deficit Deadlifts: 4 sets of 3 reps (increase deficit to challenge range of motion)
   • Weighted Glute Bridges: 4 sets of 8 reps (focus on glute activation)
   • Reverse Hyperextensions: 3 sets of 10-12 reps (enhance lower back health)

Day 2 (Speed/Volume Day)

1. Deadlift (Speed Focus):
   • 6 sets of 2 reps at 70% of your 1RM
   • Rest 1-2 minutes between sets.
2. Accessory Work:
   • Single-Leg Romanian Deadlifts: 4 sets of 8 reps each leg (balance and hamstring work)
   • Barbell Shrugs: 4 sets of 8-10 reps (focus on upper trap engagement)
   • Russian Twists: 3 sets of 20 reps (core rotational strength)

Week 4: Testing and Peaking

Day 1 (Heavy Deadlift Day)

1. Deadlift (Main Lift):
   • Work up to a 1 Rep Max (1RM) attempt, with a proper warm-up (begin at 50% of your 1RM and progressively work up to your peak).
   • Rest 3-5 minutes between attempts. Make sure to stay focused and lift with perfect technique.
2. Accessory Work:
   • Good Mornings: 3 sets of 8 reps (focusing on hinging and engaging your lower back)
   • Glute Ham Raises: 3 sets of 6-8 reps (strengthen the posterior chain)
   • Ab Wheel Rollouts: 3 sets of 10-12 reps (core and stability)

Day 2 (Active Recovery or Light Speed Work)

1. Deadlift (Speed Focus):
   • 4 sets of 3 reps at 60% of your 1RM
   • Focus on technique and speed. This should feel easy but keep that explosive movement.
2. Accessory Work:
   • Kettlebell Deadlifts: 3 sets of 10 reps (light, focusing on form)
   • Core Circuit: Planks, side planks, hanging leg raises (3 rounds)

Key Tips to Maximize Your Results

1. Progressive Overload: As the cycle progresses, aim to increase the weight slightly each week. This will help ensure you’re making consistent gains.
2. Rest & Recovery: Deadlifting is demanding, and recovery is just as important as the lifting itself. Make sure you’re getting enough rest, stretching, and foam rolling. Consider including active recovery days or yoga to keep your body flexible and mobile.
3. Nutrition: To support this cycle, make sure you’re eating enough to fuel your workouts and promote muscle repair. Focus on protein-rich meals to support muscle growth, and don’t neglect healthy fats and carbs for energy.
4. Technique: Proper form is key to a successful deadlift cycle and to preventing injuries. Always prioritize your form over the weight on the bar.

By following this month-long deadlift cycle, you’ll see improvements in both strength and form. Stick with it, trust the process, and remember: consistency is key when it comes to building big deadlift numbers!