{"id":4518,"date":"2022-03-23T10:33:00","date_gmt":"2022-03-23T09:33:00","guid":{"rendered":"https:\/\/taoofstefan.com\/blog\/?p=4518"},"modified":"2022-03-21T10:35:28","modified_gmt":"2022-03-21T09:35:28","slug":"free-powerlifting-program","status":"publish","type":"post","link":"https:\/\/taoofstefan.com\/blog\/exercise\/free-powerlifting-program\/","title":{"rendered":"FREE Powerlifting Program"},"content":{"rendered":"\n<p>In the past, people asked me to help them with powerlifting. That&#8217;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 <a href=\"https:\/\/tao-of-stefan.teachable.com\/p\/powerlifting-peaking-program\" target=\"_blank\" rel=\"noreferrer noopener\">teachable<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tao-of-stefan.teachable.com\/p\/powerlifting-peaking-program\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" data-attachment-id=\"4519\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/exercise\/free-powerlifting-program\/attachment\/squat-bench-deadlift-thumbnail\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1920%2C1080&amp;ssl=1\" data-orig-size=\"1920,1080\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Free Powerlifting Program\" data-image-description=\"&lt;p&gt;Free Powerlifting Program&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Free Powerlifting Program&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=600%2C338&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=600%2C338&#038;ssl=1\" alt=\"Free Powerlifting Program\" class=\"wp-image-4519\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=768%2C432&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=150%2C84&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=600%2C338&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?resize=1536%2C864&amp;ssl=1 1536w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?w=1200&amp;ssl=1 1200w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?w=1800&amp;ssl=1 1800w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><figcaption><a href=\"https:\/\/tao-of-stefan.teachable.com\/p\/powerlifting-peaking-program\" target=\"_blank\" rel=\"noreferrer noopener\">Free Powerlifting Program<\/a><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"powerlifting-101\">17 Weeks of phased powerlifting training<\/h2>\n\n\n\n<p>You get a 17-week training template with 4 different phases.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hypertrophy<\/li><li>Powerbuilding<\/li><li>Strength<\/li><li>Peaking \/ Taper<\/li><li>The program is %-based, 5 training days per week and includes a 1RM calculation if you don&#8217;t know yours yet.<\/li><\/ul>\n\n\n\n<p>I include several videos explaining<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the basics of powerlifting<\/li><li>the program and how to use it<\/li><li>what to expect on a meet and meet day<\/li><\/ul>\n\n\n\n<p>The course will help you get stronger and set you up to perform well on a meet or mock meet.<\/p>\n\n\n\n<p>You need access to a gym to perform the program as is.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"powerlifting-101\">Powerlifting 101<\/h2>\n\n\n\n<p>In case you aren&#8217;t familiar with the term powerlifting. Powerlifting is a strength-based sport. It revolves around 3 compound lifts; namely:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>bench press<\/li><li>squat<\/li><li>deadlift<\/li><\/ol>\n\n\n\n<p>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 &#8211; within the guidelines of the rules &#8211; as possible.<\/p>\n\n\n\n<p>The winner is the person who moved the most amount of weight, which is called your &#8220;total&#8221;.<\/p>\n\n\n\n<p>If you train for powerlifting, you focus your training around these 3 lifts or types of lifts. You could also classify them as<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>pressing<\/li><li>squatting or<\/li><li>hip hinge movements<\/li><\/ol>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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&#8217;re at your strongest.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"further-reading\">Further Reading<\/h2>\n\n\n\n<p>If you didn&#8217;t have a chance yet to read what led me to start Project Big Stefan, please consider having a look at these articles:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a rel=\"noreferrer noopener\" aria-label=\"Body Recomposition and Reverse Diet (opens in a new tab)\" href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/body-recomposition-and-reverse-diet\/\" target=\"_blank\">Body Recomposition and Reverse Diet<\/a><\/li><li><a rel=\"noreferrer noopener\" aria-label=\"Project Big Stefan \u2013 Let\u2019s do this \u2013 PBS #1 (opens in a new tab)\" href=\"http:\/\/taoofstefan.com\/blog\/main\/lifestyle\/project-big-stefan-lets-do-this-pbs-1\/\" target=\"_blank\">Project Big Stefan \u2013 Let\u2019s do this \u2013 PBS #1<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sharing-means-caring\">Sharing Means Caring<\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Thanks for watching and if you like the video please <a href=\"http:\/\/bit.ly\/YTtaoofstefan\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"subscribe to the channel (opens in a new tab)\">subscribe to the channel<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the past, people asked me to help them with powerlifting. That&#8217;s why I decided to share a free powerlifting program. <a class=\"more-link\" href=\"https:\/\/taoofstefan.com\/blog\/exercise\/free-powerlifting-program\/\">Continue Reading&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":4519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"twitter_3580015876_3580015876":"","facebook_10222714690288203_1473941132908662":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[755],"tags":[785,778,706,794,777],"class_list":["post-4518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-free","tag-powerlifting","tag-resistance-training","tag-strength-training","tag-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/SQUAT-BENCH-DEADLIFT-Thumbnail.png?fit=1920%2C1080&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p6IZwn-1aS","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":4471,"url":"https:\/\/taoofstefan.com\/blog\/review\/maps-powerlift-review-mind-pump-media\/","url_meta":{"origin":4518,"position":0},"title":"MAPS Powerlift Review &#8211; Mind Pump Media","author":"Stefan","date":"February 6, 2022","format":false,"excerpt":"This article introduces you to my MAPS Powerlift review. You will learn what it's about, if it's worth your time and money.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"MAPS Powerlift","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Powerlift.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Powerlift.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Powerlift.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Powerlift.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Powerlift.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4510,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/4-weeks-of-powerlifting-meet-prep-a-recap\/","url_meta":{"origin":4518,"position":1},"title":"4 weeks of powerlifting meet prep &#8211; a recap","author":"Stefan","date":"March 14, 2022","format":false,"excerpt":"The first 4 weeks of my current powerlifting meet prep are done. I face several challenges but made solid progress.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"4 weeks Meet Prep recap","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4490,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/my-powerlifting-meet-prep\/","url_meta":{"origin":4518,"position":2},"title":"My powerlifting meet prep","author":"Stefan","date":"March 2, 2022","format":false,"excerpt":"In my video, I'll go through my training plan for the meet prep. I'll explain what I'll do and why. Besides that, I share my meet goals and general outlook.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Meet Prep","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/Meet-Prep-May.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/Meet-Prep-May.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/Meet-Prep-May.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/Meet-Prep-May.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/Meet-Prep-May.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3835,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/pbs-3\/","url_meta":{"origin":4518,"position":3},"title":"Recap of 1st week back powerlifting &#8211; PBS #3","author":"Stefan","date":"March 6, 2019","format":false,"excerpt":"Here we are with episode 3 of Project Big Stefan. In this episode of PBS I'll share with you my current diet progress and how I am doing on my powerlifting training. https:\/\/youtu.be\/AiaxBvxA8FU Recap of 1st week back powerlifting - PBS #3 Subscribe to my YouTube channel At the end\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/taoofstefan.com\/blog\/category\/sport-fitness\/fitness\/"},"img":{"alt_text":"PBS 3 - Powerlifting","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3847,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/mini-progress-pbs-4\/","url_meta":{"origin":4518,"position":4},"title":"Mini Progress &#8211; PBS #4","author":"Stefan","date":"March 17, 2019","format":false,"excerpt":"I am done with the second week of my powerlifting training. In the video, I share my mini progress and some training material with you.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"mini progress","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4429,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/live-learn-pass-on-elitefts\/","url_meta":{"origin":4518,"position":5},"title":"Live Learn Pass on &#8211; eliteFTS","author":"Stefan","date":"January 7, 2022","format":false,"excerpt":"After I attended a local powerlifting seminar, I got inspired to share a few thoughts, all in the spirit of eliteFTS and Dave Tate's \"Live Learn Pass On\". I want to highlight how much value and free content Dave and eliteFTS constantly share and what inspires me lately in powerlifting","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Live Learn Pass On","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/4518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/comments?post=4518"}],"version-history":[{"count":1,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/4518\/revisions"}],"predecessor-version":[{"id":4520,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/4518\/revisions\/4520"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media\/4519"}],"wp:attachment":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media?parent=4518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/categories?post=4518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/tags?post=4518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}