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Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters [Article Review]
- GPS DataViz
- May 5
- 3 min read
Optimizing the Taper: How Much Rest Do Powerlifters Really Need?
As performance coaches, we're always looking for that extra edge to help our athletes peak at the right time. Tapering, the strategic reduction of training load before a competition, is a well-established method. But what about training cessation – that period of complete rest at the end of a taper? How many days are optimal for maximizing strength gains? A recent study, "Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters" by Burke, Carroll, Travis, Stone, and Stone (2023), sheds some light on this crucial question for powerlifters, potentially impacting how we structure peaking strategies.
Decoding the Detraining Dilemma: 2 Days vs. 4 Days of Rest
The study, published in the Journal of Strength and Conditioning Research (Burke et al., 2023), investigated the impact of different training cessation periods on powerlifting performance after a one-week step-taper. Twelve powerlifters underwent a six-week training protocol, including an overreach week followed by a taper, before being randomly assigned to either a two-day (2D) or four-day (4D) training cessation group. Researchers then assessed maximal strength (1RM) in the back squat, bench press, and deadlift, along with subjective recovery, stress levels, and body composition.
Here's a breakdown of the key findings:
Bench Press Boost with 2 Days: The 2D group experienced significant increases in bench press 1RM, powerlifting total, and DOTS score (a metric for comparing relative strength) after the cessation period.
Deadlift Dominance After 4 Days: In contrast, the 4D group only saw significant improvements in deadlift 1RM. Interestingly, they also experienced a significant decrease in bench press performance.
No Major Changes in Other Variables: Neither group showed statistically significant changes in back squat performance, psychometric measures (recovery and stress), or body composition. This suggests that a short period of training cessation (2-4 days) is unlikely to negatively impact these factors.
Key Takeaways for Performance Coaches
So, what does this mean for you and your athletes? Here are some key takeaways to consider:
Specificity Matters: The optimal duration of training cessation may depend on the specific lift. The study suggests that a shorter break (2 days) might be more beneficial for upper body strength (bench press), while a slightly longer break (4 days) could favor lower body strength (deadlift).
Individualization is Still Crucial: While the study provides valuable insights, remember that every athlete is different. Factors like training history, recovery capabilities, and individual responses to tapering can influence the ideal training cessation period.
Don't Neglect the Bench Press: The decrease in bench press performance after 4 days of rest is noteworthy. Coaches should carefully monitor bench press performance during the taper and training cessation period, and consider adjusting the rest period accordingly.
Psychological Factors are Important, But Stable: The study found no significant changes in subjective recovery and stress levels. This suggests that short training cessation periods don't drastically impact these measures, but consistent monitoring is always recommended.
Conclusion: Fine-Tuning the Peak
This study reinforces the importance of strategic tapering and training cessation for maximizing powerlifting performance. While a one-size-fits-all approach is unlikely to be optimal, the findings suggest that a short training cessation period (2-4 days) can be beneficial for strength gains. By paying close attention to individual lift performance and psychological state, performance coaches can fine-tune the peaking process and help their athletes achieve their full potential.
Key Takeaways:
A 1-week step taper, followed by a short period of training cessation (2-4 days) to maintain or improve maximal strength performance
Two days of training cessation may be sufficient to maintain or improve upper-body strength (bench press).
Four days of training cessation may be more beneficial for lower-body strength (deadlift).
Individualize your approach based on athlete response and lift-specific performance.
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