Powerlifting Programs

The training programs below are basic templates and free for anyone to use. They are general in nature and don't address everyone's individual weaknesses. Therefor additional accessory work should be included to bring up weak areas. This is a very personal thing that cannot be programmed blindly and changes from person to person, training cycle to training cycle.

As you begin training for a meet these are the general phases of training leading up to and following a meet:

**Quick definitions; Volume means how many total reps and sets. Intensity means how much weight is on the bar.**

***Preparatory Phase (sometimes but, not always done)***
This phase might need to be done to ease someone into a higher volume program if they have not been training for a bit. If you are a novice, complete all 4 weeks. If you are coming back and need to ease into a higher volume program, perform 2-3 weeks then move onto Volume Accumulation. It is moderate volume at low to moderate intensity.

1) Hypertrophy/Volume Accumulation Phase
High Volume, Moderate Intensity. This phase is about gradually accumulating volume and building muscle and connective tissue strength up to be able to handle higher intensities later in a training cycle. It also aids in improving your overall fitness and recovery capabilities. A greater variety of exercises is usually employed during this cycle.

2) Strength/Power Phase
Moderate Volume, Moderate - High Intensity. A greater focus on gradually moving the weight up on your main lifts. Power exercises can be used in this phase like band/chain work, jumps and throws.

3) Competition Prep/Peaking Phase (Purchase by emailing: blekeberg@gmail.com)
Low - Moderate Volume, High Intensity. A reduction in the amount of exercises with a high focus put on the big 3 (Squat, Bench, Deadlift). You will be focusing entirely on your competition technique and using heavy weights often.

You compete and go 9 for 9. Calendar of meets here:


5) General Fitness/Active Recovery Phase
This can last several weeks or longer depending upon the individual. No barbell lifts. Large variety. Different activities than power lifting. Allow the body to recover, rebuild and have some variation. Activities should be low to moderate volume and intensity.

Programs below are public files on Google Drive (Sheets):


Novice Workout

Preparatory Phase

Hypertrophy/Volume Accumulation 1

Hypertrophy/Volume Accumulation 2

Strength/Power 1

Competition Prep/Peaking Phase (email blekeberg@gmail.com to purchase a custom Competition Prep plan, anywhere from 3-16 weeks).

Back Off Week

Maintenance (3 day per week)

How To Max Out

No comments:

Post a Comment