1# Determine How Regular You Nee To Deadlift!
Due to the nature of the deadlift it’s important that you determine how regular you just deadlift and what intensity and volume you should use. Lifters can be quite different in how they respond with regards to recovery and getting the most from their deadlift cycles.
Changing up the variation, intensity and rep ranges is a sure way to stay fresh and keep progressing. Taking a back off week is also a great way to stay fresh with most of my lifters de loading every 3-4 weeks depending on their size and what they’re lifting.
2# Build A Strong Technique
Brute strength and hard work can certainly build you a decent deadlift but is it optimal and will it help you avoid injury? Years of poor technique will catch up eventually especially if your deadlift keeps increasing.
Elite lifters have great techniques. One of the major differences between being good and great is technique. It could be the difference between breaking a PB or messing your back up and being out for 6 months.
3# Back Strength
One of the main reasons people lose form and break down is back strength.
The back is unique in as it’s heavily used in all three lifts until like any other muscle group. This means it should be train often and hard so not only is it strong but it has the endurance to last 9 attempts.
- Train your back 3-4 times a week
- Train your whole back not just one portion
- Add heavy pulls, bodyweight exercises and high rep exercises
4# Front Squat
If I had to pick one accessory exercise that has helped bring up the deadlift with my athletes it’s the front squat. Not only does the front squat build awesome power off the floor but it forces you to stay upright and holding a tall position in a deadlift.
My advice would be to front squat 1-2 times a week performing 3-4 sets of 5-12 reps.
5# Sumo & Conventional
Training both variations is a great way to ensure you hit your weak areas. Many lifters tend to train just one variation.
Off season I recommend training the opposite variation. This will allow you to have a break from the competition deadlift and develop weaknesses in your weaker variation. Combine this with selective accessory work and when you switch back you will see the benefits!
6# Box Squat
If you want to power through a lockout, then the box squat is a great choice.
The box squat is a great exercise for developing hip power the same muscles responsible for locking out a deadlift.
Off season I like to program conventional deadlifts and box squats for my sumo lifters. This allows them to still train a wide stance through the squat and still deadlift.
This doesn’t beat up the hips as training sumo and wide stance box squats in the same cycle. For conventional lifters a would change their variation a little such as a wider stance or deficit if I was programming box squat in the same cycle.