Jolmood Extra Peak

Program Description

Jolmood Extra Peak - Powerlifting peaking program By Dr. Khaled Ouanes "Volume Built the Engine. Now We Race." Time to be ready for your powerlifting meet! Program Description This is a precision-engineered 4-week realization block designed to take intermediate powerlifters from high-volume training directly to the competition platform. Built on the advanced hybrid principles of the JuggerCube methodology, this program compresses the classic "3s Wave" into a high-intensity peak that primes your nervous system for maximum output. The program aggressively shifts gears from the "Hypertrophy" focus of early off-season work to "Competition Specificity." You will transition from sets of 8 and 5 into heavy triples, doubles, and singles, mastering the specific skill of 1-rep max performance under fatigue. Purpose & Goals Realization: To systematically shed fatigue while maintaining peak fitness ("fitness-fatigue paradigm"), allowing your true strength to "supercompensate" on test day. Specificity: To practice the skill of heavy lifting with competition-standard execution (commands, pauses, gear usage). Confidence: To expose you to near-maximal loads so your openers feel light and your mechanics remain automatic under pressure. Who is This For? Intermediate to Advanced Lifters: Ideal for those with 1+ years of experience who have just finished a volume block (like the JuggerCube 10s or 8s waves) and have a meet or "Test Day" in exactly 4 weeks. Target Schedule: 4 Days/Week. Equipment: "Garage Gym Friendly." Designed for setups with standard barbells and racks. No specialized machines (GHD/Reverse Hyper) are required—we utilize high-tension free-weight alternatives like Good Mornings and Weighted Planks to bulletproof the trunk. Program Structure Weeks 1-2 (Overreach): Heavy loading to shock the CNS and acclimatize to competition weights. You must treat every rep like a competition attempt. Week 3 (Taper): Volume drops by 50%. This is where you test your "Openers" to dial in attempt selection. Week 4 (Peak): Active recovery and Competition/Test Day. Recovery & Lifestyle Guidelines Sleep: Peaking places a massive demand on your Central Nervous System (CNS). Aim for 8-9 hours of sleep minimum. Sleep is the most potent performance enhancer available. Nutrition: Eat at maintenance or a slight surplus. Do not cut weight aggressively during a peak; your leverage and recovery depend on glycogen and hydration. Keep carbohydrates high around your training window. Fatigue Management: The volume in Weeks 3 and 4 drops drastically. Trust the taper. Do not add extra sets "to do more." The goal is to rest, not build. Meet Day Strategy Guide Attempt 1 (The Opener): ~90-92% of 1RM. A weight you can hit for a triple on your worst day. Attempt 2 (Confidence Builder): ~96-98% of 1RM. A small jump to secure a solid total. Attempt 3 (The PR): 100%+ of 1RM. The "Reach" weight. If the bar moved fast on the 2nd attempt, go for it!

Program Overview