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.
17 Weeks of phased powerlifting training
You get a 17-week training template with 4 different phases.
- 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.
In case you aren’t familiar with the term powerlifting. Powerlifting is a strength-based sport. It revolves around 3 compound lifts; namely:
- bench press
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
- squatting or
- 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.
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.
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