ROM Progression Method for Deadlifts

Gregor contacted me and asked me to do an explanation of the ROM
progression method I employ, so I thought I’d share with you all.

I actually documented a near full cycle of ROM progression a few months
ago which will really help illustrate how this works.

The basic premise is simple, almost absurdly
so. Take a weight that you can only lift
for part of a range of motion (hereafter referred to as “ROM”), and then stick
with that weight as you increase the ROM.
This is a boon for deadlifts, especially as you reach higher weights, as
it means spending less time breaking heavy weights off the floor. This is far less taxing and easy to recover
from.

I use rubber patio pavers for my progression, found
at any hardware store. These would do
the trick just fine

http://www.amazon.com/Recycled-Rubber-Patio-Brickface-Brown/dp/B004RV6U4S/ref=sr_1_15?ie=UTF8&qid=1334017017&sr=8-15

I stack 7 of them on either side of the plates. I’ve been asked “why 7” before, and the
answer is simply that’s how many I had at the time. It puts the bar slightly above mid shin for
me. I will pull for 1 set of max reps,
allowing myself 1 rest pause at the end of the set to attempt to get a few more
reps and increase the total volume.
Given that I pull exclusively touch and go (which I can address in
another post if desired), this also gives me extra practice breaking weight off
the floor.

Each week, I take away 1 paver and attempt to pull
for the same amount of reps as I did in the previous week. It’s a very gradual transition, one you will
barely notice as you do it, but it will become significant once you realize you
have gone from a partial dead to a full pull with the same weight. I tend to lose 1-2 total reps as I go from
the 2-3 mat height to the floor, but it’s an acceptable loss. I also tend not perform a 1 mat pull, going
straight from the 2 mat height to the floor.
Since I’m trying to minimize stress on the body, I find little value in
spending 2 training weeks pulling at a height so similar to the floor.

After a full cycle of ROM progression, I deload for
a week, increase the weight, and start over again, aiming for the same amount
of reps as last time.

Here you can view a full series of pulls and witness
how gradual of a change the ROM is (enjoy the blooper on the final set).

http://www.youtube.com/watch?v=L4fiddpvxwM

http://www.youtube.com/watch?v=uj7BlekD0bQ

http://www.youtube.com/watch?v=Bk9KsSjye6w&feature=relmfu

http://www.youtube.com/watch?v=WtZtO4tQCC4&feature=relmfu

http://www.youtube.com/watch?v=Pc3oIpSyKCI&feature=relmfu

http://www.youtube.com/watch?v=Yeu1j3OrC0k

In regards to personal implementation, I will say
that the rack pull is a very poor parallel to the mat pull. The form is different, as is the feel of
breaking the weight off the pins. The
mats are far more natural, and its much easier to transition between pulling
from mats and pulling off the floor. I
have seen people pull off of bumper plates before, and I imagine that would be
a good substitute, as long as you are able to make a gradual enough change. Big changes in ROM are not going to be as
beneficial. I have also seen people have
success with aerobic steppers, so give that a try if you have those. Basically, have the plates be your point of
contact, not the bar.

For fitting this into a training schedule, I have
done this a few different ways. At
present, I’m running a modified version of 5/3/1, and for my deadlift day,
instead of following the 5/3/1 protocol, I simply stick with ROM progression
with 5/3/1 assistance (BBB style squats).
I have also trained in this manner on a 3 day a week squat program,
where I performed my ROM progression dead as my final movement on the middle
training day. Since it’s only one set,
and mostly a partial movement, you can fit it into most programs with a
deadlifting component.

If you want to run your own cycle, I’d suggest
starting with a higher rep range, around 10 or so. Pick something you can lower evenly for 7
weeks and see where it takes you. I HAVE
trained this way with lower reps (the 5 rep range), but find that it’s possible
to overload yourself too much on the first 3 weeks of pulling and burn out your
CNS. It can be very useful for developing
lockout strength, but in terms of adding straight poundages to your deadlift,
higher reps seem to work better.

At my present progression, I seem to be losing a rep
per cycle. When I find myself eventually
unable to progress past a certain weight, my intention is to reset back to a
previously accomplished weight and attempt a rep PR from there, and then just
keep progressing back up while trying to hit greater reps at previously
accomplished weights.

I apologize for this being a little scatterbrained,
but if there are any questions or clarifying points, feel free to ask a
question.