9 WEEK PEAKING PROGRAM

By: Dickie White

Copyright © 2010 by Dickie White. All Rights Reserved. Page 1

Limits of Liability/Disclaimer of Warranty:
This manual is designed to provide information in regards to the subject matter covered. It is provided
with the understanding that the author is not rendering medical advice or other medical/health services.
You must consult your physician prior to starting any exercise program or if you have any medical
condition or injury that contraindicates physical activity. These exercises and programs are designed for
healthy individuals and the content is not intended to be a substitute for professional advice, diagnosis,
or treatment. Never disregard professional medical advice or delay in seeking it because of something
you have read.

The author shall have neither liability nor responsibility to any person or entity with respect to any loss
or damage caused or alleged to be caused directly or indirectly by the information contained in this E-
book. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician.

Mention of specific companies, organizations, or authorities in this E-book does not imply endorsement
by the author.

Copyright Notices:
This book contains material protected under International and Federal Copyright Laws and Treaties. All
rights reserved. Copyright © 2010 by Dickie White. Any unauthorized transfer, use, sharing,
reproduction, sale, or distribution of these materials by any means, electronic, mechanical, or otherwise
is prohibited. No part of this manual may be reproduced in any form whatsoever, without the expressed
written consent of the author.

Published under Copyright Laws of the Library of Congress of The United States of America, by:

Dickie White
2 Tracy St.
Binghamton, NY 13905
Got-Dickie@Hotmail.com

Copyright © 2010 by Dickie White. All Rights Reserved. Page 2

 This program is the one I’m currently using to help optimally prepare me from a strength and

power standpoint for both grappling tournaments as well as MMA fights. While this is definitely a very

effective program, keep in mind that is specific to me and what I’ve learned and encountered in my

many years in the weight room. As you lift and try different exercises, set/rep schemes, and programs,

you’ll be able to better identify exactly what you need in terms of lifting to optimally peak your body for

a major competition.

The program is consistently 4x/wk until the week 9 where it drops to 2x/wk. During this week

space the two days out as evenly apart as you can instead of in the normal Day 1 and 2 time slots. Week

4 is designed to be a lighter week and week 9 is to provide you with a couple days off from the heavy

days to help recharge you for when you return to week 1 the following week. So, I guess what I’m trying

to say is treat these weeks as such and don’t go crazy trying to lift heavy weights.

Additionally, because the program is so long with the additional notes at the bottom, I was

unable to label each week. Just follow this program as though page 4 of this document is week 1, and

each week after follows on the next page.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 3

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Anderson Squat (5x5)
a. Band Side Bend (5x12)
b. Deadlift Off Blocks (4x5)
b. Ab Wheel (4x12)
c. Lunge To Box (4x8)
c. Straight Bar Good Morning (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Swiss Bar Floor Press + 2 Chains (5x5)
a. GHR Standing Band Crunch (5x15)
b. Reverse Band Chinup (5x5)
b. Band Leg Curl (5x12)
c. Seated DB Overhead Press (4x8)
c. Chest Supported Row (4x10)
d. DB Clean (3x12)
d. Rope Pressdown (3x12)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Log Clean (5x5)
a. Med Ball Overhead Slam (5x5)
b. Speed Anderson Squats (10x3)*
b. Box Jump (6x3)
c. Kettlebell Swing (4x20)
c. GHR Back Extension (4x12)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Plyo Pushup (8x4)
a. Band Resisted Lying Knees To Chest (4x15)
a. Band Resisted Situp (4x10)**
b. DB Push Press (6x4)
b. Cable Lift (6x8)
c. Blast Strap Dips (4x8)
c. Cable Face Pull (4x12)
d. Single Arm DB Bench (3x10)
d. Single Arm Side Raise (3x12)

* Use 50% of your best 5 rep max from the Anderson Squats on Day 1 and run a mini band from the
rack up to the bar for some light accomodating resistance.
** Do Knees To Chest for the first 4 sets as a superset with the plyo pushups then switch to the
band resisted situp to superset for the last 4 sets.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 4

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Anderson Squat (5x5)
a. Band Side Bend (5x15)
b. Deadlift Off Blocks (4x5)
b. Ab Wheel (4x15)
c. Lunge To Box (4x8)
c. Straight Bar Good Morning (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Swiss Bar Floor Press + 2 Chains (5x5)
a. GHR Standing Band Crunch (5x15)
b. Reverse Band Chinup (5x5)
b. Band Leg Curl (5x12)
c. Seated DB Overhead Press (5x8)
c. Chest Supported Row (5x10)
d. DB Clean (4x12)
d. Rope Pressdown (4x12)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Log Clean (5x5)
a. Med Ball Overhead Slam (5x5)
b. Speed Anderson Squats (10x3)*
b. Box Jump (6x3)
c. Kettlebell Swing (5x20)
c. GHR Back Extension (5x12)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Plyo Pushup (8x4)
a. Band Resisted Lying Knees To Chest (4x15)
a. Band Resisted Situp (4x10)**
b. DB Push Press (6x4)
b. Cable Lift (6x8)
c. Blast Strap Dips (5x8)
c. Cable Face Pull (5x12)
d. Single Arm DB Bench (4x10)
d. Single Arm Side Raise (4x12)

* Use 55% of your best 5 rep max from the Anderson Squats on Day 1 and run a mini band from the
rack up to the bar for some light accomodating resistance.
** Do Knees To Chest for the first 4 sets as a superset with the plyo pushups then switch to the
band resisted situp to superset for the last 4 sets.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 5

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Anderson Squat (5x5)
a. Band Side Bend (5x15)
b. Deadlift Off Blocks (5x5)
b. Ab Wheel (5x15)
c. Lunge To Box (4x8)
c. Straight Bar Good Morning (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Swiss Bar Floor Press + 2 Chains (5x5)
a. GHR Standing Band Crunch (5x15)
b. Reverse Band Chinup (5x5)
b. Band Leg Curl (5x12)
c. Seated DB Overhead Press (5x10)
c. Chest Supported Row (5x12)
d. DB Clean (4x15)
d. Rope Pressdown (4x15)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Log Clean (5x5)
a. Med Ball Overhead Slam (5x5)
b. Speed Anderson Squats (10x3)*
b. Box Jump (6x3)
c. Kettlebell Swing (5x20)
c. GHR Back Extension (5x12)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Plyo Pushup (8x4)
a. Band Resisted Lying Knees To Chest (4x15)
a. Band Resisted Situp (4x10)**
b. DB Push Press (6x4)
b. Cable Lift (6x8)
c. Blast Strap Dips (5x10)
c. Cable Face Pull (5x15)
d. Single Arm DB Bench (4x12)
d. Single Arm Side Raise (4x15)

* Use 55% of your best 5 rep max from the Anderson Squats on Day 1 and run a mini band from the
rack up to the bar for some light accomodating resistance.
** Do Knees To Chest for the first 4 sets as a superset with the plyo pushups then switch to the
band resisted situp to superset for the last 4 sets.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 6

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Leg Press (5x8)
a. Band Side Bend (5x15)
b. Speed Trap Bar Deadlifts (6x3)*
b. Blast Strap Superman (6x10)
c. Leg Extension (4x15)
c. Glute Ham Raise (4x15)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Blast Strap Pushup (4x15)
a. GHR Standing Band Crunch (4x15)
b. Wide Grip Pulldown (4x15)
b. Machine Leg Curl (4x15)
c. Seated DB Overhead Press (4x8)
c. Chest Supported Row (4x10)
d. DB Clean (3x12)
d. Rope Pressdown (3x12)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Log Clean + 2 Chains (5x3)
a. Band Snap Down (5x4)
b. Speed Anderson Reverse Band Squat (8x3)**
b. Box Squat Box Jump (6x3)
c. Kettlebell Clean (4x10)
c. Band Back Extension (4x12)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Plyo Pushup To Box (6x4)
a. Hanging Leg Raise (6x10)
b. Axle Push Press + 2 Chains (4x3)
b. Bar Twist (4x6)
c. Weighted Dip + 3 Chains (4x6)
c. Machine Reverse Fly (4x10)
d. 30-Deg Alternate DB Incline Press (4x6)
d. Cuban Press (4x10)

* Because you may not have a max to work off from this, do your best to gauge the weight by feel.
Ultimately the weight should be moving at a pretty good speed. Usually I'll use a light band and
stand on it to provide some accomodating resistance.
** Because you may not have a max on this until next week, do your best to gauge the speed based
on the bar speed you achieved with your previous Speed Squats.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 7

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Reverse Band Anderson Squat (5x5)
a. DB Side Bend (5x8)
b. Deadlift + 3 Chains (5x3)
b. Feet Elevated Blast Strap Supermans (4x8)
c. Fat Bar Zercher Reverse Lunge (4x5)
c. BB RDL (4x6)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Reverse Band Bench Press (5x3)
a. Cable Pulldown Abs (5x10)
b. Neutral Grip Chinup (5x4)
b. Glute Ham Raise (4x10)
c. 45-Deg BB Incline Press (4x6)
c. Cable Row (4x8)
d. DB Shrug (3x10)
d. Lying DB Extension (3x10)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Log Clean + 2 Chains (5x3)
a. Band Snap Down (5x4)
b. Speed Anderson Reverse Band Squat (8x3)*
b. Box Squat Box Jump (6x3)
c. Kettlebell Clean (4x10)
c. Band Back Extension (4x12)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Plyo Pushup To Box (6x4)
a. Hanging Leg Raise (6x10)
b. Axle Push Press + 2 Chains (4x3)
b. Bar Twist (4x6)
c. Weighted Dip + 3 Chains (4x6)
c. Machine Reverse Fly (4x10)
d. 30-Deg Alternate DB Incline Press (4x6)
d. Cuban Press (4x10)

* Use 60% of your 5 rep max from Day 1.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 8

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Reverse Band Anderson Squat (5x3)
a. DB Side Bend (5x8)
b. Speed Deadlift vs. Bands (6x3)*
b. Feet Elevated Blast Strap Supermans (4x8)
c. Fat Bar Zercher Reverse Lunge (4x5)
c. BB RDL (4x6)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Reverse Band Bench Press (5x3)
a. Cable Pulldown Abs (5x10)
b. Neutral Grip Chinup (5x4)
b. Glute Ham Raise (4x10)
c. 45-Deg BB Incline Press (4x6)
c. Cable Row (4x8)
d. DB Shrug (3x10)
d. Lying DB Extension (3x10)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Log Clean + 2 Chains (5x3)
a. Band Snap Down (5x4)
b. Speed Anderson Reverse Band Squat (8x3)**
b. Box Squat Box Jump (6x3)
c. Kettlebell Clean (4x10)
c. Band Back Extension (4x12)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Plyo Pushup To Box (6x4)
a. Hanging Leg Raise (6x10)
b. Axle Push Press + 2 Chains (4x3)
b. Bar Twist (4x6)
c. Weighted Dip + 3 Chains (4x6)
c. Machine Reverse Fly (4x10)
d. 30-Deg Alternate DB Incline Press (4x6)
d. Cuban Press (4x10)

* Because you may not have a max to work off from this, do your best to gauge the weight by feel.
Ultimately the weight should be moving at a pretty good speed.
** Use 60% of your 5 rep max from Day 1.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 9

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Anderson Squat + 4 Chains (5x3)
a. DB Side Bend (4x8)
b. Deadlift + 3 Chains (5x2)
b. Standing Ab Wheel (4x6)
c. Front Foot Elevated BB Split Squat (4x4)
c. Fat Bar Zercher Pickup From Floor (4x4)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Bench Press (5x2)
a. Cable Pulldown Ab (4x8)
b. Weighted Chinup (5x3)
b. Glute Ham Raise (4x8)
c. 45-Deg BB Incline Press (4x4)
c. DB Row (4x6)
d. BB Shrug (3x8)
d. Blast Strap Skull Crusher (3x8)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Reverse Band Log Clean (5x2)
a. Band Arm Spin (5x3)
b. Speed Anderson Squat + 4 Chains (6x3)*
b. Kettllebell Jump (4x3)
c. Kettlebell Snatch (4x8)
c. Pull Through (4x10)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Weight Vest Paused Pushup To Box (5x3)
a. Band Resisted Hanging Leg Raise (4x8)
b. Band Resisted Log Push Press (5x2)
b. Band Twist (5x5)
c. Band Resisted Dip (4x4)
c. Single Arm Pulldown (4x8)
d. Alternate Arm DB Floor Press (4x4)
d. Band Upright Row (4x8)

*Use 65% of your 3 rep max from Day 1.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 10

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Anderson Squat + 4 Chains (5x2)
a. DB Side Bend (4x8)
b. Speed Deadlift vs. Bands (6x3)*
b. Standing Ab Wheel (4x6)
c. Front Foot Elevated BB Split Squat (4x4)
c. Fat Bar Zercher Pickup From Floor (4x4)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Bench Press (5x2)
a. Cable Pulldown Ab (4x8)
b. Weighted Chinup (5x2)
b. Glute Ham Raise (4x8)
c. 45-Deg BB Incline Press (4x4)
c. DB Row (4x6)
d. BB Shrug (3x8)
d. Blast Strap Skull Crusher (3x8)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5

a. Reverse Band Log Clean (5x2)
a. Band Arm Spin (5x3)
b. Speed Anderson Squat + 4 Chains (6x3)**
b. Kettllebell Jump (4x3)
c. Kettlebell Snatch (4x8)
c. Pull Through (4x10)

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5

a. Weight Vest Paused Pushup To Box (5x3)
a. Band Resisted Hanging Leg Raise (4x8)
b. Band Resisted Log Push Press (5x2)
b. Band Twist (5x5)
c. Band Resisted Dip (4x4)
c. Single Arm Pulldown (4x8)
d. Alternate Arm DB Floor Press (4x4)
d. Band Upright Row (4x8)

* Because you may not have a max to work off from this, do your best to gauge the weight by
feel.
Ultimately the weight should be moving at a pretty good speed.
** Use 70% of your 2 rep max from Day 1.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 11

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
a. Reverse Band Log Clean (5x2)
a. Band Arm Spin (5x3)
b. Speed Anderson Squat + 4 Chains (6x3)*
b. Kettllebell Jump (4x3)
c. Kettlebell Snatch (4x8)
c. Pull Through (4x10)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5

a. Weight Vest Paused Pushup To Box (5x3)
a. Band Resisted Hanging Leg Raise (4x8)
b. Band Resisted Log Push Press (5x2)
b. Band Twist (5x5)
c. Band Resisted Dip (4x4)
c. Single Arm Pulldown (4x8)
d. Alternate Arm DB Floor Press (4x4)
d. Band Upright Row (4x8)

** Use 70% of your 2 rep max from Day 1 from the previous
week.

Copyright © 2010 by Dickie White. All Rights Reserved. Page 12