A pivot block is a period of non-specific training that we use to give lifters a physical and mental break from heavy powerlifting-specific training. I first heard of this concept from Mike Tuchscherer of Reactive Training systems and to be clear, the way I use them is NOT the same way that RTS uses them. When I first started programming pivot blocks, they were perhaps even less specific than they should have been, functioning more as extended deloads rather than a chance to work on strength qualities that don’t get as much attention during heavy powerlifting training.
Now, I use the term “pivot block” for any period of training that doesn’t focus on one of the standard block periodization strength qualities: hypertrophy, general strength or peaking. That doesn’t mean weren’t not squatting, benching and deadlifting heavy. It means that there’s no pressure to train toward some specific strength goal in the near future, so we can take the time to focus on rep ranges and exercise variations that are more exploratory in nature. I implement pivot blocks most often after a competition, but also occasionally in between regular training blocks as a “bridge” from one strength quality to another (e.g., shifting from a hypertrophy block to a general strength block).
Here are five things I consider including when writing a pivot block:
Higher Rep Ranges
Most powerlifters train their competition lifts in the 1-5 rep range. This makes sense from a specificity standpoint. The further away you get from singles, the less specific the training is to your sport. During pivot blocks, we aim to use higher rep ranges than normal. I like the rule of 3 reps – whatever rep range we ended last block with, I tack on 3 reps to the main movements. So if we were doing sets of 5, we’ll do sets of 8. If we were doing heavy singles, we’ll do sets of 4. If we were doing 4’s, I probably won’t prescribe 7’s because that just feels weird so we’ll do 8’s there too (kidding, kind of).
Higher rep ranges necessitate lighter loads. If we want to reduce a lifter’s physical and mental burden, the first thing that makes sense to change is the weight on the bar. Doing more reps per set decreases overall intensity while still providing a challenging training stimulus.
Non-Competition Variations of Squat, Bench and Deadlift
Pivot blocks are excellent times to use variations of the squat, bench press and deadlift that are a degree or two removed for a lifter’s competition-style lift. We typically call these supplementary exercises. The degree to which you stray from the competition lifts will depend on the lifter’s proximity to their next meet, their injury status and their overall enthusiasm for training.
If a lifter has a meet on the horizon and is injury-free, you’ll likely want to keep the main lifts relatively similar, making small changes such as:
- Stance width/grip width
- Pauses/tempo
- Bar position on squat (e.g., high bar vs. low bar)
- Eccentric-to-concentric transition with minimal alteration to range of motion (e.g., squat and bench to pins, 1-board presses, box squats)
If the lifter is far away from a meet, there’s little risk of getting rusty by using non-specific variations. If a lifter is dealing with a nagging injury or is simply feeling burnt out on the competition lifts, adding more variety can allow the body to heal and provide a mental reprieve. You can get more creative with variety:
- Significant changes to stance width/grip width
- Specialty bars (e.g., safety squat bar, neutral grip bar, trap bar)
- Reduced range of motion (e.g., squat and bench to high pins, 2-4-board presses, midshin block pulls)
- Increased range of motion (e.g., squats below competition-standard depth, deficit deadlifts)
More Conditioning
Most people get into powerlifting to avoid doing cardio. However, just the right amount of aerobic training can drastically improve recovery and longevity. Best case scenario is to do a steady amount of low-intensity conditioning year round, but many lifters put this on the backburner as they approach a competition. Pivot blocks are a sensible time to reestablish the habit of regular conditioning.
I typically split conditioning into low-intensity and high-intensity days. Low-intensity conditioning is more cyclical in nature (continuous activity that doesn’t require the lifter to rest due to fatigue) and develops the aerobic system exclusively. High-intensity conditioning is interval-based (it’s challenging to the point of requiring rest periods) and builds the lifter’s tolerance for lactate accumulation (and is also more time-efficient for the time-strapped lifter).
During a pivot block, I’ll often place the low-intensity conditioning on upper body days and the high-intensity conditioning on lower body days. This consolidates the most stressful activities into the same training days to allow for better recovery.
Low-Intensity conditioning examples
- Walking or biking at a steady pace
- Bike tempo (submaximal intervals paired with low-intensity drills such as mobility drills or easy core exercises)
- Continuous sled dragging
- Medicine ball slams/throws done continuously with submaximal effort
High-Intensity Conditioning Examples
- Bike sprints
- Sled sprints
- Kettlebell swings
- Medicine ball slams/throws done with maximal effort
High-intensity conditioning should be used sparingly because of the high recovery cost (increases recovery time needed between training sessions) and the energy system redundancy (trains the same energy systems that strength training does). I try to limit high-intensity conditioning to two sessions per week and often remove it entirely when a lifter gets closer to a competition.
Changing Exercise Sequence
Individual training sessions often follow a predictable sequence:
- Competition lift
- Supplementary lift
- Accessory exercises
- Conditioning
A pivot block affords the opportunity to shake up the order of operations and emphasize exercises and strength qualities that often get pushed further into the workout. Whatever needs the most work, put that first in the workout.
For example, if transitioning into a hypertrophy block, we might place exercises for a muscle group we want to emphasize at the beginning of the workout, such as lat pulldowns or hamstring curls before bench press and squats, respectively. Or if conditioning is a priority, put your low- or high-intensity work at the beginning of the workout (so you’re not tempted to skip it later).
Frontal and Transverse Plane Exercises
Powerlifting is primarily a sagittal plane excursion. When you don’t do much besides squat, bench and deadlift, you often see a reduction in range of motion in the frontal (i.e., side-to-side) and transverse (i.e., rotational) planes. These aren’t priority number one for powerlifting success, but for general day-to-day motion, it’s nice to be able to reach, turn and rotate without restriction or pain. A pivot block is an excellent opportunity to explore these movement planes.
My go-to exercises for the frontal plane include:
- Lateral lunges
- Side plank variations
- Anti-rotation presses, chops and lifts
- Coiled-stance split squats and lunges
And for the transverse plane:
- Med ball throws
- 1-leg crossbody RDLs
- Landmine rainbows
Variety is the Spice of Life
The best powerlifters can endure monotony and boredom better than most athletes. Consistency and repetition have built many a champion. However, there are strategic ways you can use a pivot block to insert variety into your training to give your body and mind the reset they need. When it comes time to train hard and heavy for powerlifting again, you’ll be ready to give a full and focused effort.