Steady State & Modified PTTP applied to weightlifting

Should the steady state training cycle(p.180 BtGB) also be applied to weightlifting?

i.e. for Deadlifts, if 200lbs is your best effort for 3 sets of 5 reps. Should you stay at that weight until 3 sets of 5 is easy(under-load)? I think traditionally people would add weight as soon as they were capable, but I'm not sure if that would allow enough time for your musculature/joints/connective tissue/CNS/ and psyche to completely heal like it says in BtGB.

Applying Steady State is to deadlifting is simplicity itself. Choose a weight that is challenging and then stay with that same weight for 8-12 weeks. At the end of the cycle, choose a new working weight for the next 8-12 weeks.

Applying a Modified PTTP cycle to the deadlift is somewhat more complicated. The following is how to apply a Modified PTTP training cycle to deadlifting:

1) Divide your max 3x5 deadlift by 70%; e.g. 200 x .70 = 140

2) Divide the difference between your 100% max and your 70% by 8 weeks: e.g. 200-140=60, 60/8 = 7.5lbs

3) Thus every week 7.5lbs will be added to the deadlift.

4) In 8 weeks, the former max will once again be reached. In week 9 a new max will be established. Continue riding the cycle, until you fail to perform all of the repetitions for all of the sets for two workouts in a row.

5)When utilizing either the Modified PTTP or the Steady State programming for the deadlift I recommend training the deadlift on either a M/W/F or a M/F schedule.

Yours in Fitness,

Coach Sommer

Thanks for posting this! I have been trying to integrate my deadlift and overhead squats into my training. I think the Monday Friday thing will work perfectly! I will have to tryout the M/W/F thing because usually Wednesday is my day off, do you see this as being a problem Coach?

It also happens that my max is 200 right now as well (up from 100 at the beginning of the summer 2008)

That is great information. Is there a standard resource for the Modified PTTP cycle and how it applies to various athletic endeavors? It'd be nice to be able to check out a book on the topic because I would never have come up with the info for 70% of my deadlift max, etc.

I'm assuming what you wrote for the 3x5s would also apply to a 1 rep max. So if your 1 rep max was 300lbs, you would start with 210 pounds and increase the load 11.25lbs each week for 8 weeks. Does this system hold true for all weightlifting? Or is it specifically for deadlifts?

One last note. Have you read Mark Rippetoe's Starting Strength book? I haven't had a chance yet, but I'm wondering if this system is similar to what he recommends.

Thank you very much for taking time out of your day to answer these questions. I think I speak for everyone on here when I say we really appreciate it.

No, I have not yet read Starting Strength, but it is certainly on my list to read in the future.

Yes, the Modified PTTP cycling method is applicable to all movements. Primarily I would use it to focus on large multi-joint compound movements. I have never used it for singles, so I am not sure as to the end result with that repetition range. In the past, I have focused on the 3-5 rep range.

An interesting combination to experiment with would be 2x3 overhead squats or full back squats followed by 2x3 deadlifts on M/F integrated with the GB WODs. In this instance, I would perform either the Steady State or the Modified PTTP lifts prior to the GB WODs to avoid compromising the weekly increases through fatigue. This is a combination I have considered for some time, but have not implemented it with my own athletes due to a possible risk of excessive performance reducing hypertrophy.

Yours in Fitness,

Coach Sommer

I think I am going to give it a try. I am not worried about the hypertrophy (I am a fitness enthusiast) because the possible strength gains just from the dead lift and overhead squat are tremendous.

-Ricky

Does PTTP stand for Power to the People? As in Pavel's book?

Yes. Modified PTTP is referenced in BtGB, pg 179.

Yours in Fitness,

Coach Sommer

An interesting combination to experiment with would be 2x3 overhead squats or full back squats followed by 2x3 deadlifts on M/F integrated with the GB WODs. In this instance, I would perform either the Steady State or the Modified PTTP lifts prior to the GB WODs to avoid compromising the weekly increases through fatigue. This is a combination I have considered for some time, but have not implemented it with my own athletes due to a possible risk of excessive performance reducing hypertrophy.

Coach,

If your athletes were to follow WOD's like the ones on this site, would you be able to use a steady state cycle? I say this because the frequqency that each specific workout would be repeated again would be longer than a week and so it would be longer than 8-12 weeks that you would stick to the same progressions in this case; or would they be changed so that they follow a structure more like in BTGB?

Also, where you say the possible risk of reducing hypertrophy, up to a point do you feel that a gymnast benefits from the hypertrophy created up to a point? So much so that you want this to take place?

It sounds like a very interesting combination.

Thanks.

Coach Sommer,

This is very interesting food for thought, as I've been searching for ways to include deadlifting and back-squatting within the GB WODs.

For my particular endeavors, I am also seeking to avoid excessive hypertrophy, though I'm already seeing a bit of upper-body hypertrophy from the ring strength work. Mostly because I was, shall we say, a skinny guy beforehand. But I'm not interested at all in putting on any more weight, so perhaps reduced weight plus sets of 5 will build more of that "wiry" strength of which Pavel speaks.

I'm going to experiment with 8-week Modified PttP cycle on Mon/Wed for the back-squat. I also plan to try static holds for 3-5 breaths in the bottom position of the back-squat. We'll see how it sorts out by the GB seminar in May.

Additionally, my friend has finished a cycle very similar to a Modified PttP cycle for the press. He's been practicing the GB WODs, too, so I'll be curious to hear his results. Hopefully he'll find time to post!

best,

jason