What Should 6 Months Between Powerlifting Meets Look Like?
Too many lifters waste the time between meets by staying too close to meet prep year-round or hopping randomly from block to block with no bigger plan. A well structured 6 month macrocycle should be broken into mesocycles, each with a defined purpose that feeds into the next.
Macrocycle = The Full Training Arc
This is your long-term plan (ex. 6 months between meets), designed to manage fatigue, build strength, and prepare for performance on the platform.
Mesocycles = Building Blocks Within the Macro
Each mesocycle typically lasts 3–6 weeks and focuses on a specific training adaptation whether it be hypertrophy, strength, power, or peaking. Their length, intensity, and structure can vary based on the individual.
Here’s a general framework of a 6-month macrocycle:
Block 1: Rebuild & Base Development (4–6 weeks)
Focus: Hypertrophy, general fitness, movement quality
High variation, moderate intensity (60–70%), higher reps
Reintroduce volume, address weak points, recondition after meet
Block 2: Strength Foundation (4–6 weeks)
Focus: Raw strength, return to comp lifts
Moderate intensity (70–80%), moderate reps
Begin reintroducing specificity while still pushing variations
Block 3: Strength Specificity (4–5 weeks)
Focus: Skill acquisition under higher load
Intensity climbs (80–90%), lower reps
Comp lifts prioritized, accessory work tapers to preserve recovery
Block 4: Peaking Phase (3–4 weeks)
Focus: Max strength expression
Very high intensity (90–95%+), very low volume
Tapering begins to set up for peak performance
Block 5: Meet Week & Deload (1 week)
Focus: Recovery, readiness, execution
Minimal volume, active rest, technical focus
Key Considerations for Individual Lifters:
• Training Age - Less experienced lifters may need longer general prep. Advanced lifters benefit from more time in higher intensity phases.
• Weaknesses - Athletes with movement deficiencies or lagging lifts might require more time in base building or technical phases.
• Lifestyle Stress & Recovery - Work, sleep, diet, and mental load all affect how long someone can spend in each phase.
• Injury History - May require longer intro or accumulation blocks and more strategic exercise selection.
Not every macrocycle should look the same, but every lifter benefits from structure with purpose. The difference between progress and plateaus often comes down to whether you’re training in sync with your body, goals, and calendar or just guessing. If you need help navigating your training in a more efficient manner, shoot me a message!
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