We’ve got to pick Mark Jimenez’s brain, a well-decorated coach of the powerlifting Team Deity and Maddogs fame. He is a practitioner and advocate of the Reactive Training Systems approach to powerlifting programming. His insights and experience in the trenches have been a very relevant learning experience for me. Every time Mark talks I listen, we’ve been granted a few minutes of this genius’ mind and talk about what pivots are and how to implement them into our S&C programming and strength journey. I am so excited to get such an underrated, self-taught, very passionate individual on my blank pages to write about. Here is a guy who has dedicated his years to sole coaching and not competing, the act itself of building athletes and mindsets without actually indulging in competing himself strikes me as a very selfless endeavor. Here are my takeaways from a 10-minute quick catch-up with him over a call.

What is a Pivot?

A pivot signifies a shift in training focus. Since we’re always focused on increasing the load on the bar in the development block. A pivot would entail putting our energies towards developing attributes we want to improve outside of that realm as well.

When and Why

The decision to pivot is rooted in the emerging strategies of RTS (Reactive Training Systems). When the training block yields diminishing adaptations, it’s time to cut it short. By doing so, you acknowledge the need to pivot. This is where the coach’s experience and rationale for the pivot come into play. It’s an integral part of training before going into a new block.

The Intentions

It’s multi-purpose depending on what the lifter needs. It can be tailor-fit to prioritize athlete durability for example by exploiting tempo work and variations that promote tendon strength, elasticity, and joint health for injury prevention. Desensitization, dropping fatigue, and training attributes like work capacity and conditioning can also be a focus. Opening doors to other facets of training to reduce the body’s capacity to adapt would also be one goal.

Exploring Other Attributes

I’ve seen it all, I’ve seen athletes not being able to tolerate 3 exercises and taking 4 hours in training because of being out of gas and gasping for breath it took him to rest 8-10 minutes between sets. So, in that particular case, a pivot with a focus on improving work capacity and conditioning (energy systems work) was called for. Eventually, he improved to finishing training in 45 minutes resting between 4-5 minutes in between sets.

Lenus Experience

Take Lenus (seasoned powerlifter and coach) for instance. Upon introducing tempo work and high reps in a pivot, he experienced a significant change. He didn’t feel so beat up or out of breath anymore in the next few blocks and at the same time not feeling detrained from such an exposure.

When to Implement a Pivot

Pivots are particularly relevant when an athlete’s adaptations taper off, typically around week 6 or 7 but may have varying individual differences of course. This is a distinct point of departure from deloading. Once the athlete starts detraining and having a loss in performance take note of it and you’ll have good data on at which time to introduce a pivot block before these things happen.

Tapering and Planning Ahead

Looking ahead, when four blocks remain, the initial two blocks may include pivot weeks that revolve around energy systems work with high reps or tempo work. Later, in blocks 3 and 4, a shift occurs. Weeks 1 and 2 feature 8 reps @ 6-7 intensity for conditioning specific to Powerlifting, followed by top 3s @ 7 with backoff work to emphasize strength as the competition approaches.

Just to give a clear example of this 2-week pivot (leading to a peaking block)

Week 1 Day 1 Hack Bar Squat x 7 @ 6 @ 7
Week 2 Day 1 Comp Squat x 3 @ 7, 3 x 3 @70%

Tapering and Planning Ahead

Looking ahead, when four blocks remain, the initial two blocks may include pivot weeks that revolve around energy systems work with high reps or tempo work. Later, in blocks 3 and 4, a shift occurs. Weeks 1 and 2 feature 8 reps @ 6-7 intensity for conditioning specific to Powerlifting, followed by top 3s @ 7 with backoff work to emphasize strength as the competition approaches.

Just to give a clear example of this 2-week pivot (leading to a peaking block)

Week 1 Day 1 Hack Bar Squat x 7 @ 6 @ 7
Week 2 Day 1 Comp Squat x 3 @ 7, 3 x 3 @70%

Adapting to Individual Needs

It is on a case-to-case basis when planning blocks. Feedback is crucial, for example a week ago you felt beat up, then knowing that you would need to cut back on volume a little bit on the pivot week and introduce things that have challenging mechanical tension (tempo work) but with fewer reps, it evens out in some ways to elicit good responses without leaving the athlete tired and spent.

Adding an example of a resensitization approach from the program design it might look something like this:

In the development blocks if you’ve been hanging around something that looks like
Squat x 1@8 , and 4x3reps backdowns

For a pivot protocol, you can do x 10@7@8 to give the polarized protocol a break.

Parting Wisdom

Embrace experimentation and observation. Embrace the challenge of not settling for the status quo. This is where growth thrives. It all goes back to the Why. The genuine commitment and engagement that make it all worthwhile. Mark’s understanding and command of RTS’ emerging strategies have unveiled the concept of pivoting in powerlifting programming—a deliberate shift from raw strength pursuit to targeted attribute enhancement. Mark’s guidance elucidates the optimal timing for a pivot, typically around weeks 6 or 7, and distinguishes it from conventional reloading. Pivots are purposeful redirections, not simply reductions, tailored to each lifter’s needs. They can bolster durability, condition, and capacity while fostering growth and adaptation. As we partake in Mark’s wisdom, we’re reminded to embrace experimentation, challenge norms, and remember the core motivation driving our training journey—a true testament to holistic athletic evolution.

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Last updated on December 6, 2023