Jamie McDougal’s Game Plan for Meet Preparation.
You must train like you compete. If your technique and standards are not locked in before and on game day you will fail to live up to your potential. Going Too Heavy, Sloppy Form, Non-Paused Benches and Lack of Focus cause more injuries and missed attempts on game day. Your body adapts to bad technique, both physically and mentally, and you will not be able to magically fix it on game day. Video all of your heavy sets during training, if they are crap then check your ego, drop the weight and lock in your technique.
This is my 6-week Peak Competition Cycle which utilizes the Westside Template, Accommodating Resistance (Bands and Chains) and Conjugate System to peak for my upcoming meet. Max Effort Squat, Bench, and Deadlift 2 sets x 2 reps weight are my goal opening attempts at the meet (500 Squat, 405 Bench, 605 Deadlift). Weeks #1, 3, 5 are “Competition Mode Weeks”. Weeks # 2, 4, 6 are “Active Recovery Weeks”
“If you fail to plan, you plan to fail”. ALL CONTENDERS TRAIN, all PRETENDERS just BLINDLY HALF-ASS WORKOUT
Goal Attempts for Competition: 500,530,550-560 Squat/405,425,440-445 Bench/605,655,685-700 Deadlift
*I only included working sets in this template. I typically do 4-5 Warm-up sets prior to working sets on any variation of the Squat, Bench, and Deadlift.
Week #1, 3, 5 “Competition Mode”
(GOAL: BE BATTLE TESTED FOR GAME DAY)
Week #2, 4, 6 “Active Recovery” (*Week 6 only train on Monday and move Wednesday to Tuesday)
(GOAL: DELOAD FOR COMPETITION WEEKS)
