FREE Powerlifting Program

In the past, people asked me to help them with powerlifting. That’s why I decided to share a free powerlifting program. I uploaded all the classes (more than 40 minutes of content) and the template on teachable.

Free Powerlifting Program
Free Powerlifting Program

17 Weeks of phased powerlifting training

You get a 17-week training template with 4 different phases.

  • Hypertrophy
  • Powerbuilding
  • Strength
  • Peaking / Taper
  • The program is %-based, 5 training days per week and includes a 1RM calculation if you don’t know yours yet.

I include several videos explaining

  • the basics of powerlifting
  • the program and how to use it
  • what to expect on a meet and meet day

The course will help you get stronger and set you up to perform well on a meet or mock meet.

You need access to a gym to perform the program as is.

Powerlifting 101

In case you aren’t familiar with the term powerlifting. Powerlifting is a strength-based sport. It revolves around 3 compound lifts; namely:

  1. bench press
  2. squat
  3. deadlift

In a powerlifting meet, you test your maximum strength in each of these lifts. You get 3 attempts for each movement and your goal is to move as much weight – within the guidelines of the rules – as possible.

The winner is the person who moved the most amount of weight, which is called your “total”.

If you train for powerlifting, you focus your training around these 3 lifts or types of lifts. You could also classify them as

  1. pressing
  2. squatting or
  3. hip hinge movements

In your typical powerlifting program you start with a little less weight, but a few more repetitions. The further you progress in your program, the heavier the load gets (i.e. weight on the bar) and the fewer repetitions you do.

After a given amount of time (usually around 6-20 weeks), your program will end at a peak, meaning that at this point in time you’re at your strongest.

If you do it as a sport, you time this with your meet/competition and perform your lifts and hopefully got stronger along the way.

Further Reading

If you didn’t have a chance yet to read what led me to start Project Big Stefan, please consider having a look at these articles:

Sharing Means Caring

As this is still very new and I am not 100% sure what you guys might like to hear, feel free to leave thoughts, ideas or comments below.

Thanks for watching and if you like the video please subscribe to the channel.

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