Do you have more info on percentage loading programs?
Basically I just mean peaking programs. The programs the guys do generally start at 80% effort and increase 2% leading upto competition (100%/1RM attempts).
As far as reps go they'll generally start anywhere from 5-8 reps and over the 10 weeks (or however long the cycle is) they'll gradually work down to a heavy double then a week off before a comp.
They take that for every 3% you take off your 1RM (100%) you should be able to do an extra rep (roughly).
100% - 1 reps
97% - 2 reps
94% - 3 reps
91% - 4 reps
88% - 5 reps
So say you're 1RM squat was 200kg.
Week 1-3 you want to do sets of 5. 88% of 200kg = 176. And first week we're only doing 80% effort. 80% of 176 is 140kg. So you'll warmup and work your way to your first work set at 140kg. Do it for 3-5 sets. If it's easy add 2.5kg, or do extra reps on the last set.
Week 2 - 82% effort - 145kg
Week 3 - 84% effort - 147.5kg
Week 4 - down to 4 reps (91% of 200 = 182, then 86% effort on this - 157.5kg)
It looks complicated but it's really quite simple and flexible. They only use this for the main powerlifts.
This is just one way of training, and there's a million variations of peaking programs - this is just the one that most folk in our club use. I'm sure there's loads of old timers using different methods.
The benefits are that after a competition (or peaking) you need some rest. There will always be a week off (or very light week) after it. And then you're only going back to 80% effort again. It allows a lot of time for recovery so you're not wearing yourself out.
Jim Wendler who wrote the famous 5/3/1 program said as he got older when he switched from training 4 days to 3 he had tremendous success and more energy. He just needed more time to recover.
Power (explosiveness, jumps, olympic lifts, sprints etc.) will go much quicker with age. Muscular endurance next. But pure strength you'll not peak till a much later age.
Keep in mind as well of course after the age that your peak for bone density and maintaining muscle mass will reduce. BUT exercise and resistance training (weights) has been proven to slow the rate of deteoration.