Integrating just the DL to CF
If an athlete following the CF main site WODs had the additional goal of increasing just his Deadlift 1RM, what would be the most reasonable approach?
More specifically, the athlete has never followed a linear progression with the deadlift and hangs out just below the intermediate category by your standards. Given the taxing nature of the movement, would one workout per week be sufficient, or could the athlete scale up to 2x per week with possibly an unload period scheduled in there? Finally, what %1RM would be a good place to start?
Mike Rut's Black box template comes to mind as a possible candidate for integration of this lift for CF as well but i would love to hear your thoughts.
I've also been reading some of Louie Simmon's articles on % training and it's advantages for powerlifters vs progressive overload and it's all beginning to make my head spin.
It is a very simple thing to increase your deadlift if it has never been increased in a linear progression. Just deadlift once every five days and work up to 1 workset of 5. If you're not squatting or doing any other linear strength work, this frequency can be recovered from, as long as you don't do "Linda" in the interim. A linear progression is always the easiest and simplest approach to increasing strength, and should always be your initial default approach until there is a good reason to something else.
Could this work for the squat as well?
Originally Posted by Mark Rippetoe
I don't see a reason it wouldn't. I'm just puzzled by the interest in one lift on both these questions.