Three maxes on the same day? Who came up with this sport?? Powerlifting competitions represent the culmination of a structured training cycle. In the weeks leading into a meet, lifters progressively increase intensity, often reduce total volume, and taper fatigue so that maximal strength can be expressed on a specific day. It’s hard. It leaves the athlete in a physiologically unique state immediately after the competition. Taking some time to rest and recover is advisable… But what about those who want to stay active?
Go for walks. Seriously, that might be the best advice one can offer. But if you want to get back in the weightroom, training should shift from strength development toward recovery and restoration.
This period is often referred to as a de-load, a transition phas,e or pivot week. The goal is to reduce fatigue accumulated during the peaking cycle while maintaining movement patterns and general physical preparedness. Many respected coaching systems incorporate this phase. Louie Simmons used restoration work and reduced loading after maximal effort cycles at Westside Barbell. Mike Tuchscherer’s Reactive Training Systems programming includes pivot weeks between training blocks. Chad Wesley Smith’s Juggernaut system also recommends a brief bridge period following competition. Although these systems differ in structure, they share a similar rationale: reduce intensity, limit systemic stress, and allow recovery processes to occur before beginning the next training cycle.
And look, there are countless ways to do this. There are too many angry strength coaches out there with rigid approaches to training and strict concepts of what’s ‘right’ – below you will find one way to do it.
The physiological basis for this approach is well established. High-intensity resistance exercise produces both muscular damage and neuromuscular fatigue that can suppress performance for several days after training (Thomas et al., 2018). Adaptation occurs during the recovery period following training rather than during the exercise itself (Kraemer & Ratamess, 2004). In addition, tapering research in strength sports shows that competition preparation typically involves substantial reductions in training volume in order to manage fatigue and maximize performance (Grgic et al., 2020). Following the meet, the athlete must restore training tolerance before returning to normal workloads.
From a programming perspective, three considerations are particularly relevant during the first week after a meet. First, heavy spinal loading should be minimized. Maximal squats and deadlifts impose substantial compressive forces on the spine and surrounding structures. Second, intensity should remain moderate, generally between fifty-five and sixty-five percent of one-repetition maximum. Third, the emphasis should shift toward restoring movement quality and increasing circulation rather than driving adaptation through heavy loads.
A four-day training structure works well for most athletes during this period. The following example reflects common principles used in strength and conditioning practice.
Sample Post-Meet Transition Week
Remember, the is not THE way, but A way to accomplish desired results. A context-specific, individualized approach to training, based equally on good science and athlete need, is the only way. The following program assumes the athlete resumes training approximately five to seven days after competition.
NOTE: the (Burn) sets ask for individual awareness of fatigue – instead of prescribing reps, the athlete should perform reps until they feel a slight burn or fatigue, then pull back.
Day 1: Upper Body Restoration
Bench press: (5,5,5,5) @ 60% of 1RM
Dumbbell incline press: 3 sets of 8–10 reps
Chest-supported row: (10,10,10,10)
Band pull-aparts: (Burn) x 3
Triceps pushdowns: (burn) x 3
Optional conditioning: a long walk
This session reintroduces barbell pressing while maintaining moderate loading. Chest-supported rows help restore upper-back engagement while limiting spinal stress.
Day 2: Lower Body Without Axial Loading
Belt squat, if desired and equipment is available: (8,8,8,8)
Bulgarian split squat: (8/leg) x 3
Glute-ham raise: (8,8,8)
Reverse hyperextension: (Burn) x 3
Hanging abs: 3 sets of 10 repetitions
The use of belt squats and unilateral work allows athletes to train the lower body while avoiding heavy compressive loading on the spine. Reverse hypers, commonly used in powerlifting environments, provide posterior chain work while promoting circulation in the lumbar region.
Day 3: General Physical Preparedness
Sled drag: 6–8 moderate rounds – listen to your body and avoid fatigue
Back extension: (Burn) x 3
Band hamstring curls: (Burn) x 3
Band shoulder circuit: 3 rounds
Mobility work for hips and thoracic spine
Low-intensity general physical preparedness work increases blood flow and supports recovery without generating substantial fatigue.
Day 4: Technique Reintroduction
Competition squat: (3,3,3,3) @ 60%
Paused bench press: (3,3,3,3) @ 65%
Romanian deadlift: (8,8,8) @ 55%
Lat pulldown or pull-ups: (8,8,8,8)
Rear delt fly: (Burn) x 3
This session reintroduces the competition lifts at moderate intensity to reinforce technical consistency while maintaining a low fatigue cost.
Several programming guidelines help ensure the transition phase is effective. Total training volume during this week should be substantially lower than normal training weeks, often reduced by approximately forty to sixty percent. The objective is to maintain movement competency while allowing accumulated fatigue to dissipate. Heavy deadlifting should generally be avoided until the following week, as the lift imposes substantial systemic stress due to large muscle mass involvement and high spinal loading.
Recovery behaviors outside the gym also play an important role during this phase. Adequate sleep, sufficient dietary protein, and appropriate carbohydrate intake support the processes of muscle repair and glycogen restoration that follow maximal strength efforts. These factors contribute directly to the athlete’s readiness to begin the next training cycle.
The transition week following a meet is therefore not simply a period of reduced effort. Rather, it serves as a strategic bridge between training cycles. By temporarily lowering intensity and emphasizing recovery, athletes restore their capacity to train effectively in subsequent weeks. When implemented consistently, this approach supports long-term strength development while reducing the risk of injury and excessive fatigue.
Self-Awareness
After all of this, here’s the truth… you might want to eat, sleep, and do nothing the week after a meet. That’s totally fine. SOME activity is advisable. Get the blood flowing. Think happy thoughts. Eat cake. Don’t overthink it!!
Listening to your body – truly listening – will provide all the feedback you need. This article assumes that the athlete is healthy, both physically and mentally, and eager to get back in the weightroom. There is no single approach to recovering from a powerlifting meet. But the workout above has proven to be effective for our teams. Give it a try and let us know what you think!
References
Hackett, D. A., Wilson, G. C., Mitchell, L., Haghighi, M. M., Clarke, J. L., Mavros, Y., O’Connor, H., Hagstrom, A. D., Slater, G. J., Keogh, J., & McLellan, C. (2020). Effect of training phase on physical and physiological parameters of male powerlifters. Sports, 8(8), 106
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688.
Thomas, K., et al. (2018). Neuromuscular fatigue and recovery after heavy resistance, jump, and sprint training. Medicine & Science in Sports & Exercise, 50(12), 2526–2535.
