I have a confession: I am completely enamored with the deadlift. You could probably go as far as saying that I am a compulsive deadlift article reader. However, I can’t read just one article...I need to click every attached link and similar article until I have exhausted the knowledge bombs contained in each delicious deadlift morsel. Needless to say, when I was first introduced to Sadiv sets, I was overcome with jubilation.

Upon my attempt of Sadiv sets, I was reminded that the fitness industry is full of harrowing lunatics who spend their free time designing new heinous, yet extremely effective, exercise methods. Although some of these methods are too advanced for the iron newbie, those who have a strong base of strength and technical proficiency can benefit greatly from advanced training methods such as Sadiv sets.

So, if pulling heavy from the floor is one of your favorite pastimes and you have a few screws loose, then Sadiv sets are right up your ally. But back up the train a little bit. Out of respect, I need to introduce the man behind these sadistic sets.

Who Dun’ It?

Rich Sadiv is a Performance/Strength Coach at the renowned Parisi Speed School in Fair Lawn, New Jersey. Sadiv has over 25 years of experience in competitive powerlifting and has spent each of the last five years rated as a Top Five Deadlifter. Sadiv currently holds seven state powerlifting records, two national records, and one world record in the World Natural Powerlifting Federation.

To be specific, at the 2010 Raw Unity Deadlifting Lightweight Championship, Sadiv pulled 646 at a 178.9-pound bodyweight. Needless to say, these are phenomenal numbers that would blow nearly all gym goers out of the water.

Sadiv also happens to be the mentor and training partner of legendary superman Martin Rooney and serves as a Strength Advisor for the successful Training for Warriors (TFW) program.

Enter Sadiv Sets

Warning: Sadiv Sets are a painfully high-volume, high-intensity strength and mass builder that will leave your posterior chain, lungs, and forearms screaming for relief. Make no mistake, this method should be used for moderate to advanced lifters, not those just introduced to the iron.

Deadlift—What to Do:

This shouldn’t need to be said, but since some numbskull will no doubt jump into Sadiv sets completely cold, it’s necessary. If you don’t have a pre-workout routine that encompasses foam rolling, mobility work, and activation exercises, at the very minimum perform the following warm-up sets.

Properly warm-up by doing ramp sets of three reps, focusing on maximum speed up to 50% of your 1RM.

For Example: Max=465 pounds; 465x0.30=135x3, 465x0.4=185x3, 465x0.5= 235x3

  • Set a timer for 12 minutes and load the bar with 60% of your 1RM. Using the example of a 465-pound max, this would be about 280 pounds.
  • Perform each rep as a single, resetting between each rep and pulling with perfect form. This means taking the slack out of the bar, keeping your hips back, your back flat, your chin down, and driving your heels into the earth.
  • Perform each rep with maximum speed from the floor—leg drive is key!
  • Perform as many reps as possible during the 12-minute span, shooting for a minimum of 20 reps. If you can’t get 20 “good” reps, decrease the weight!
  • Waddle over to the water fountain, chug down some water (if you can stomach it), and curl up in the fetal position.

Whatever your rep scheme is, whether it’s 4x6, 8x3, or 20x1, knocking out 20+ speed reps at 60% of your 1RM deadlift in 12 minutes is a ton of volume in a short period of time. This creates plenty of muscle building tension as well as metabolic distress to dramatically alter body composition.

Concerned about “only” using 60% of your 1RM? You shouldn’t be! Using 60% of your 1RM will do wonders for your explosive strength, especially off the floor. Take this excerpt from Supertraining:

“The smaller the external resistance (consequently, the faster and briefer its execution), the greater the role of abilities such as starting-strength and the ability to display high absolute strength. Conversely, the larger the external resistance (more than 60%) the greater the importance of acceleration-strength and absolute strength” (Verkhoshanky).

The important takeaway point is that using sub-maximal deadlifts are a great option for training peak power and explosive strength off the floor and for maintaining acceleration throughout the entire lift.

To create consistent overload, look to beat your total number of reps each week. If you got 20 reps in week one and 21 reps in week two, you just got stronger. The iron never lies.

Bonus: Bench Press—What to do:

Perform the Following Workout 1x per week

This shouldn’t need to be said, but it bears repeating. Warm-up properly before jumping into the lift! If you don’t have a pre-workout routine that encompasses foam rolling, mobility work, and activation exercises, at the very minimum perform the following warm-up sets.

Properly warm-up by doing ramp sets of two to three reps, focusing on maximum speed up to 75% of your 1RM.

For Example: Max=315 pounds; 315x0.45=40x3, 315x0.60=190x3, 315x0.75=235x3

  • Set a timer for 10 minutes and load the bar with 90% of your 1RM. Using our example above of a 315-pound max, this would be about 280 to 285 pounds. Stay on the lighter side, it’s always better to maintain technical proficiency than groove a poor movement pattern.
  • Execute each rep as a single, squeezing the scapulae back and down to provide a solid base. Keep the elbows tucked and use a hand off for each rep. (Otherwise, the scapulae will not stay in proper position).
  • Perform as many reps as possible during the 10-minute span, shooting for 10 reps. Ten reps at 90% of your 1RM in any time span is brutal, let alone being limited to 10 minutes.
  • Waddle over to the water fountain, chug down some water (if you can stomach it), and curl up in the fetal position once again.

Wrap Up

The volume and tension created from Sadiv sets in both the bench press and deadlift are a simple, efficient, and brutally effective method for building strength, muscle mass, and explosive power. I’ve found that Sadiv sets are best utilized as a shock method due to the high intensity and volume; however, they are also an excellent method for athletes looking for power development if they lack the technical proficiency to perform Olympic lifts.

Sadiv Sets are a formidable opponent, and the soreness can be debilitating, but the results will speak for themselves. I highly suggest programming Sadiv sets into your routine as a dynamic day or in a short microcycle to experience the skin-splitting tension and boost in power.

Sources:

  • Rooney, Martin. "Train Like a Man, Part 2." T Nation. 14 04 2011: n. page. Print. <http://www.t-nation.com/free_online_article/most_recent/train_like_a_man_part_ii>.
  • Rooney, Martin. "What If a Deadlifter Were King?." Elite Fitness Systems. 31 03 2011: n. page. Web. 20 Mar. 2013. <http://articles.elitefts.com/features/iron-brothers/what-if-a-deadlifter-were-king/>.
  • Verkhoshansky, Yuri, and Mel Siff. Supertraining. 6th. Rome: Verkhoshanksy, 2009. 133. Print.