What you need to know to write a powerlifting program in 3 easy steps
3 STEPS TO WRITING A POWERLIFTING PROGRAM
- Select Your Training Phase
Are you training to peak for a meet in 8 weeks? Keep exercise variation minimal
Working on adding mass in between comps? Now’s a good time to include more variations
- Set+periodize volume
Determine number of overloading sets per week for each main lift
Balance out fatigue from each lift to ensure maximum performance on heavy days
- Program Reps+Intensity
Closer to competition: 85-100+%, 1-3 reps
Basic strength phases: 75-90%, 3-6 reps
Volume phases: 55-75%, 6-10 reps
The closer you are to competition, the more intense and lower volume training should be.
P.S. Whenever you’re ready, here are 3 ways I can help you to overcome your training obstacles and put up PR totals:
1. Join my “Powerlifting Unlimited” Facebook Group where you can find even more lifting tutorials, and content around becoming the strongest lifter you can be.
2. Get a free copy of my “StrongerYou Strength Programs” HERE using password “StartingPL”
3. Join the “Momentum Program” and become a case study. I’ll work with you 1-on-1 to develop a customized coaching strategy, get rid of your current pains and consistently add pounds to the bar. Just put the word “COACHING” into an message here and I’ll get in touch to see if you’d be a good fit.