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

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Ideal Strength

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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.
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

4-Day Strength

The Blueprint: Powerlifting Meet Prep

Block 1 - Accumulation

Block 2 - Intensification

Block 3 - Peak

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

Strength

Conditioning

Return to Training

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Strong Start

Block 1

Block 2

Block 3

Weekend Warrior is a 2x per week full-body strength routine. This program is intended for those that are tight on time to train or to supplement additional training done outside of the strength work (yoga, cardio, pilates, etc). Develop all foundational movement patterns by training them each twice per week. This program is garage gym and commercial gym friendly (no specialty equipment needed).

2x per week

Full-Body

Garage Gym Friendly

Commercial Gym Friendly

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Weekend Warrior

Block 1 - Introduction

Block 2 - Accumulation

Block 3 - Intensification

Tactical S&C is designed for those that serve our country and communities. A conjugate style program for the first-responder with a goal of keeping you ready for your next call, whatever or whenever that may be. This program is for the intermediate or aspiring tactical athlete looking to build a strong base of fitness. The program consists of 3 Blocks, each block with 3 days per week dedicated to strength development (1x Lower Body Emphasis, 1x Upper Body Emphasis, and 1x Full Body Emphasis) as well as 2 days per week dedicated to conditioning (1x for Aerobic Emphasis and 1x Anaerobic/Aerobic mixed Emphasis).

Conjugate

Sub-maximal

Mobility

Stability

Tactical Strength and Conditioning (Intermediate)

Block 1 - Mobility, GPP, Strength Endurance

Block 2 - Stability, Speed-Strength

Block 3 - Strength, Power

Tactical S&C is designed for those that serve our country and communities. A conjugate style program for the first-responder with a goal of keeping you ready for your next call, whatever or whenever that may be. This program is for the advanced tactical athlete with a strong base of fitness built already. The program consists of 3 Blocks, each block with 4 days per week dedicated to strength development (2x Lower Body Emphasis and 2x Upper Body Emphasis) as well as 2 days per week dedicated to conditioning (1 day for Aerobic Emphasis and Anaerobic/Aerobic mixed Emphasis).

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Tactical Strength and Conditioning (Advanced)

There are three primary mechanisms of muscle growth; mechanical tension, muscle damage, and metabolic stress. Powerbuilding trains all three mechanisms targeting growth in key areas to help the majority of people improve on their primary strength lifts. These training sessions are designed to be efficient and intense, making the most out of your time in the gym to produce a potent anabolic response without wasting time with fluff volume.

Hypertrophy

Undulating

Powerbuilding

The focus of the Hyperperformance program is to increase hypertrophy, strength, and power over the course of 25 weeks, separated into 3 distinct phases. Within each phase, you will find that each phase consists of 3 Blocks. These blocks are designed primarily by contraction type (eccentric, isometric, concentric) and utilize different methods within each block to train the emphasized contraction type corresponding within the phase of training.

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.

The program includes 4-days of strength training with 2-days of optional (but recommended) conditioning sessions.

Power

Performance

Tempo

Hyperformance Prep Phase (Phase 1)

Block 1 - Eccentric Emphasis

Block 2 - Isometric Emphasis

Block 3 - Concentric Emphasis

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.

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

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Strong Start - Home Gym Edition

Block 1 - Foundation