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Strength Training, Personal Trainer, Virtual App, Powerlifting, Strength and Conditioning

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Ideal Strength

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Designed for those that have either taken some time off from the gym and are looking to get back to training or those who are just beginning. Self-limiting exercises scaled by RPE make this program an appropriate challenge for all levels. This program can also serve as a great transition program post-competition or in-between programs.

Bridge Program

In-gym

Strength

Conditioning

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Strong Start

Block 1

Block 2

Block 3

The Preparatory Phase of training is designed to prepare the body for a more intense phase of training. This program heavily utilizes tempo in a tri-phasic manner steadily building up exercise progressions and loading. This is intended to be done prior to the Accumulation Phase.

Hypertrophy

Power

Performance

Tempo

Hyperformance Prep Phase (Phase 1)

The Accumulation Phase of training is designed to increase loading on the body for a more intense phase of training. This program heavily utilizes tempo in a tri-phasic manner steadily building up exercise progressions and loading. This is intended to be done after the Preparatory Phase and before the Intensification Phase

Accumulation

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Hyperformance Accumulation Phase (Phase 2)

The Intensification Phase of training is designed to increase loading on the body for a more intense phase of training. This program heavily utilizes tempo in a tri-phasic manner steadily building up exercise progressions and loading. This is intended to be done after the Accumulation Phase.

Intensification

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Hyperformance Intensification Phase (Phase 3)

TRAIN like an athlete, LOOK like an athlete, PERFORM like an athlete!
This program combines powerful methods to increase strength, explosiveness, and hypertrophy in a 4-day split. There are two days per week dedicated towards strength, 1 day dedicated towards power, and 1-day dedicated towards hypertrophy.

Conjugate

Max Effort

Dynamic Effort

Accommodative Resistance

Repetition Effort

Power Athlete Program

Block 4

Block 5

Just because you are going on vacation, that doesn't mean you have to fall off track on your training progress. Whether planned or unplanned, travel can be disruptive to any training plan. Although the hotel gym might not have the same amount of equipment as your normal gym, take advantage of the equipment it does have and do not miss a beat of your training. This plan consists of bodyweight and "lighter" dumbbells, which are typically present in most hotel gyms. This can also work well as a home training plan assuming the home gym has minimal equipment.

Maintenance

Bodyweight

Dumbbells

Short Training Sessions

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Travel Training Plan

Peaking properly for powerlifting can be difficult. You have put in the work to build up your strength so you want to bring your best to the platform. This program will lay out a peaking plan of 9 weeks. The first block will focus on the Accumulation phase, the final push on heavy volume, and a focus on building up weaknesses. The second block is the Intensification phase, the volume begins to taper and the loads begin to increase. The third and final block is the Peak phase, the fine-tuning of the heavy loads and culminating with a taper and deload to allow you to hit new heights in your strength when it matters most, on the platform.
Week 9 of the program should be the week of your meet. Assuming your competition is held on a Saturday or Sunday.

Powerlifting

Meet Prep

Block Periodization

The Blueprint: Powerlifting Meet Prep