The “Varied Not Random” Deadlift Capacity program from BTWB is a linear progression program designed to help athletes increase their Deadlift 5 Rep Max. This movement is unrivaled in its ability to strengthen the posterior chain: hamstrings, glutes, and back. It also builds the foundation upon which more complex and dynamic lifts like the clean and the snatch are built.
Over 17 sessions of the Deadlift Capacity program, VNR coaches Pat Sherwood and Adrian Bozman guide the athlete on a linear loading progression; starting light and slowly building to heavier weights. The goal is to increase overall strength AND your strength endurance by utilizing a 5-5-ME (max effort up to 10 reps) scheme. Users begin the program by finding their current deadlift 5RM, with the opportunity of adding 10, 20, or even 30 pounds to that number. The program is self-paced, meaning it can be a focused part of one’s training or supplementary. BTWB recommends 2 to 3 sessions a week for 6-9 weeks. Links to demonstration videos are provided to help along the way.
AM I READY?
Almost certainly yes. The deadlift is a functional movement pattern that humans were born to do. However, that doesn’t mean there aren’t some nuances to consider. Because you’ll be loading the back with weight, basic familiarity and experience with the points of performance of the deadlift are recommended in order to keep you safe and healthy. This program is the perfect introduction to strength training for beginners who will benefit from the frequent, consistent exposure to the lift. Likewise, it’s also great for the experienced lifter who wants to squeeze out all of the 1% gains they can.
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Glute Bridges
10 Band Good Mornings
10 Band Deadlifts
10 Band Rows
Hollow Hold/Tuck Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Deadlifts, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Deadlifts, 25% starting load (reset at the floor each rep)
3 Deadlifts, 50% starting load
3 Deadlifts, 75% starting load
Use the same weight for each set.
Rest as needed between sets.