The "No Deadlift" Deadlifift Program
The "No Deadlift" Deadlift Program By Kenny Croxdale, BA, CSCS The "No Deadlift" Deadlift Program — If you're like most lifters, you probably work on improving your deadlift by regularly training with the deadlift itself. You may want to reconsider this method. Although it might seem like...
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Increasing the Deadlift with Zercher Squats and Not Deadlifting fall in line with the information in this article.
The key to developing Maximum Strength in a movement or sport is to emply exercises that work those muscle with movements that have a similar Strength Curve; that are similar in nature.
With that in mind, let me reiterate information from previous post on this.
Powerlifters
The dogma of many Powerlifter is to perform the Competition Lifts as Training Exercises, as means of getting stronger in them.
While performing the Powerlifts as Training Exercises does increase strength, it does so at the expense of...
Technique
Technique is optimally developed by...
1) Performing Heavy Movements with 85% plus loads for 1 - 2 Repetition Per Set
2) Rest Periods between Sets need to be long enough so that you have completely recovered; around 3 minutes or more of rest between sets.
3) Technique Training need to be preformed first in a Training Program when you are fresh.
4) Once Muscle Fatigue occurs, Stop! Continuing ensures Poor Technique is developed and maintained.
Muscle Fatigue
With each Repetition in an exercise Muscle Fatigue occurs.
As Muscle Fatigue sets in Technique deteriorates with each Repetition.
The Muscle Firing Sequence changes and there is a shift in the Muscle Fiber involvement .
This brings us to the subject of...
How To Increase Maximum Strength and Ensure Technique
How to maintain and improve Technique is noted above.
The key to increasing Maxium Strength in the Powerlifts is with...
1) Exercise that utilize the same muscle group in the Movement.
2) Exercises with a similar Strength Curve
Defining Strength Curves
There are three type of Strength Curves...
a) Ascending Strength Curve
This is where the movement is hard at the bottom and becomes easier as the the bar is pushed or pulled up.
The Powerlifts fall into this catagory: Squat, Bench Press (Pressing Movements), Deadlifts.
b) Descending Strength Curve Movements
This is where the movement is easy at the beginning and get harder the farther it is it moved.
Most Compound Pulling Movement fall into this category: Bent Over Row, Lat Pull Down, Upright Row, Pull Ups, etc.
c) Bell Shaped Strength Curve
This is were the exercise is easy at the beginning, Hard in the middle and easy at the end of the movement.
These are usually Single Joint Exercises; Triceps Pushdowns and Curls. However, one Compound Exercise with a Bell Shaped Strength Curve is the 45 Degree Back/Hip Extension.
Apparently, Yes You Can
The fact that your Deadlift went up by not Deadlifting and perfoming Zercher Squat demonstrates that this is an effective method for you.
I hit a new Personal Dealift Record and set a State Records in the Deadlift by...
1) Performing Heavy Partial Good Mornings
2) Combining Heavy Partial Good Morning with Hang Pull Power Cleans and High Pulls.
In setting my Personal Deadlift and the State Records, I did not perform any Deadlift for 6 months.
Back To Technique Training
1) I am built for the Deadlift. My Technique is good even after months of not Deadlifting.
Looking back, I am not sure if having a Technique Deadlift Training Day would have helped. However, it wouldn't have hurt.
That appears to be true with you, as well.
Squatting
While I take to the Deadlift, like a duck to water, that isn't the case with my Squat
I constantly have to focus on my Squatting Technique. Everytime I Squat, it feels like a new movement.
Take Home Message
1) Technique Training
For individuals who have Technique issue with the Deadlift, like me with the Squat, or any other movement; Technique Training is imperative.
Individuls who are naturals in a movement (as you and me), some Technique Training might help. However. not as much is needed.
2) Powerlifters Utilizing Competition Lifts for Training Exercises
The dogma of using this method to increase Maxium Strength is offset by the development of Poor Technique.
Technique Training with Light To Moderate Load isn't as effective as Practicing with Heavy Loads.
Again With The Baseball Analogy
Practicing hitting a 60 mph pitch doesn't make you good at hitting a 90 mph pitch.
As the saying goes, "
You play like
you practice." That means to become good at hitting a 90 mph pitch or a lift, Techinque is developed when some (not all) Training Session emultate "Game Conditions" or in this case are near the 1 Repetition Max Lift.
The Westside Powerlifting and Olympic Lifting Program
Both of these approaches involves developing Maximum Strength in the Lift with Auxiliary Exercises.
The Lifters are perform, in part, as a means of devoping Technique.