THU 08, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING

Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 5-10 KB Pull-overs
- 5-10 Inverted rows
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Bench Press (3 x Sets as detailed below)
Perform warm-up sets as needed, then:

1 set of each:
6 reps @ 67.5%
4 reps @ 70%
2 reps @72.5%

Try to keep good form on all reps.

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Add load to the pull-up/chin-ups if needed.

Lat Pull Down (2 x 6-8 @ you choose the load)
Take as much rest as needed.
Dumbbell Z Press (2 x 6-8 @ you choose the load)
https://youtu.be/H2JHcjVWReE
Upright Row (2 x 6-8 @ you choose the load)

FRI 09, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

1
🔥2 rounds of:
- 10 Squat Jumps
- 10 Double KB Death March
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Deadlift (1 x Sets of Max Reps @ 97.5% + Warm Up Sets)
.
Back Squat (3 x Sets as detailed below)
Perform warm-up sets as needed, then:

1 x set of each:
6 @ 67.5%
4 @ 70%
2 @ 72.5%
--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Rest as needed.
Barbell Front Rack Reverse Lunge (2 x 6-8 @ you choose the load)
GHD Back Extensions (2 x 6-8 @ body weight or light load)
https://youtu.be/xMyFXMZ6Ch0

MON 12, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes

🗓 Week 6 - Retest / Transition Week

▪️Info ▪️

This week is split into two phases:

1. De-load from the previous training block, and
2. Retest 1RM
--------------------------------------------------
REST

💪🏽 Unless otherwise stated, take as much (or as little) rest as needed to complete subsequent
sets as the prescribed intensities. This is generally between 2-5 minutes.
------------------
Warm-up

2
💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 Push-up open into side plank
- 10 KB upright row
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Incline Dumbbell Bench Press (3 x 7-10 Reps @ Max 70% + Warm Up Sets)
Deload - max load of 70%
--------------------------------------------------
Accessory work

💭 Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps. Add load to the pull-up/chin-ups if needed
Bamboo Press (3 x 7-10 Reps @ Max 70% + Warm Up Sets)
Hang small plates or kettle bells from a light barbell and press. Use bands double/triple over-
ed to hang the weights from.

https://youtu.be/tMPSv-CgJco
Rest as needed

(can also substitute for dumbbell shoulder press)

Strict Pull ups (3 x 7-10 Reps @ Max 70% + Warm Up Sets)
Rest as needed

(Or Lat pull down machine)

TUE 13, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 cossack squats
- 10 toe touches

3
*🎥https://youtu.be/6x7WXz5P23c

OR if you only have a long band:

🎥 https://youtu.be/DsY3ai6THPk
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Back Squat (Build to a new 1 Rep Max)
Perform warm-up sets as needed, then find a new 1RM.

THU 15, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 5-10 KB Pull-overs
- 5-10 Inverted rows
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Bench Press (Build to a 1 Rep Max)
Perform warm-up sets as needed, then find a new 1RM
--------------------------------------------------

FRI 16, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

4
🔥2 rounds of:
- 10 cossack squats
- 10 toe touches
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Belt Squat (3 x 7-10 Reps @ Max 50% + Warm Up Sets)
straddle two boxes. Squat normally with a kettlebell hanging between your legs. There is
very little/no spinal loading with this squat
Deload - max load of 50%
Single Arm Deadlift (3 x 7-10 Reps @ Max 50% + Warm Up Sets)
https://youtu.be/Ki-FbNDesZo
Rest as needed
--------------------------------------------------
Accessory work
Farmers Walk + Bear Hug Carry (3 x 20m Each Movement, rest as needed between)
Farmers walk with load as directed, directly into a bear hug carry with object as directed.
Stay light and enjoy the change of movement. Select a pair of KB/DB or use farmers walk
handles if availble. Use a sandbad or DBall for the bear hug carry. 3 sets of 20m for each

SAT 17, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 Squat Jumps
- 10 Double KB Death March
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Deadlift (Build to a 1 Rep Max)
Perform warm-up sets as needed, then find a new 1RM
--------------------------------------------------

MON 19, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes

5
Week 1 - Classic 5-3-1 Strength sets of 5

Here we start a new 4 week cycle. This time influenced by the CLASSIC Wendler Strength
strategy.

Wendler's intention was for this pattern to be repeated an infinite number of times.
However, we will follow this for two cycles.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 Air Squats
- 30 secs pigeon stretch (each side)
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

💤 Rest as needed between all lifts.

Back Squat (3 sets of 5 reps @ 80% + Warm Up sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
+
3 sets of 5 reps @ 80%
--------------------------------------------------
Accessory work
Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.
Barbell Back Rack Reverse Lunge (5 x 5-10 @ you choose the load)
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank. Do
not force the reps.
Leg Extensions (5 sets 5-10 @ you choose the load)
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank. Do
not force the reps.

TUE 20, OCTOBER 2020

6
THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 Push-up open into side plank
- 10 KB upright row
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Bench Press (3 sets of 5 reps @ 80% + Warm Up Sets as below)
Perform warm-up sets as detailed:
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%

Then...

3 sets of 5 reps @ 80%

--------------------------------------------------
Accessory work

💭 Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.
Dumbbell Flyes (flat bed) (5 x 5-10 @ You choose the load.)
https://youtu.be/QENKPHhQVi4
Rest as needed
Lying Dumbbell Skull Crushers (5 x 5-10 @ You choose the load)
https://www.youtube.com/watch?v=m0nx3a5ePuE
Rest as needed
--------------------------------------------------
Optional Extra
Metcon (Distance)
Assault Bike or Rower or Bike Erg or Ski Erg

10 mins at 50-60% intensity.

Just keep moving for the duration.

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

7
Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
conditioning work.

THU 22, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 KB Death march
- 10 Toe Touches @ 20/15kg
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Deadlift (3 sets of 5 reps @ 80% + Warm Up sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%

Then...

3 sets of 5 reps @ 80%

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Split Leg Deadlift (5 x 5-10 @ you choose the load)
https://youtu.be/pJcNzjZb14Q
GHD Back Extensions (5 x 5-10 @ body weight or light load)

8
https://youtu.be/xMyFXMZ6Ch0
------------------

FRI 23, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 Xiaopeng each arm and each direction
- 10 Plate Ground to Overhead
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Shoulder Press (3 sets of 5 reps @ 80% + Warm Up Sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%

Then...

3 sets of 5 reps @ 80%

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Dumbbell Z Press (5 x 5-10 @ you choose the load)
https://youtu.be/H2JHcjVWReE
Take as much rest as needed.
Dumbbell Lateral Raises (5 x 5-10 @ you choose the load)
https://www.youtube.com/watch?v=3VcKaXpzqRo
--------------------------------------------------

9
SAT 24, OCTOBER 2020
THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Optional Full body session.

Wendler is typically a four session per week split model. So this session is optional and
intentionally light.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 5 Down- ups (step down and up burpee no jump)
- 10 KBS - Russian @ 20/15kg
--------------------------------------------------
Primary Lifts
Perform as many warm up sets as needed.

3 sets of 8-12 supersets

You choose the load.

- Perform all sets as supersets

- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Incline Dumbbell Bench Press (3 x 8-12)
B: Single Arm Dumbbell Rows (3 x 8-12)
--------------------------------------------------
Accessory work
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Dumbbell Box Step Ups (3 x 8-12)
B: Man Makers (3 x 8-12)
https://youtu.be/iMNnvhg1JcM
--------------------------------------------------
Optional Extra

10
Metcon (4 Rounds for time)
Assault Bike or Rower or Bike Erg or Ski Erg

- 50/35 calories at 50% effort.

(Should take about 5-6 minutes.)

- Rest 2 mins

Then 4 rounds of:

- 20/15 calories at 70% effort

- Rest 1 mins

(This should take approximately 12 minutes.)

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
coditioning work.

MON 26, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Week 2 - Classic 5-3-1 Strength sets of 3

Here we start a new 4 week cycle. This time influenced by the CLASSIC Wendler Strength
strategy.

11
Wendler's intention was for this pattern to be repeated an infinite number of times.
However, we will follow this for two cycles.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 Bodyweight lunges
- 10 KB sumo deadlift with high pull
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

💤 Rest as needed between all lifts.

Back Squat (3 sets of 3 reps @ 85% + Warm Up sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%

Then...

3 sets of 3 reps @ 85%

--------------------------------------------------
Accessory work
Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed between sets.

Suitcase Lunges (4 x 8-12 @ a DB or KB in each hand)
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank. Do
not force the reps.
Narrow Stance Back Squats (4 x 8-12 @ you choose the load)
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank. Do
not force the reps.
TUE 27, OCTOBER 2020
THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

12
💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 Push-up open into side plank
- 10 KB upright row
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Bench Press (3 sets of 3 reps @ 85% + Warm Up Sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%

Then...

3 sets of 3 reps @ 85%

--------------------------------------------------
Accessory work

💭 Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.
Dumbbell Bench Pull Over (4 x 8-12 @ You choose the load.)
https://youtu.be/KQOBt5gjkSI
Rest as needed
Banded Tricep Pull Down (4 x 8-12 @ You choose the load)
https://www.youtube.com/watch?v=N-BwJukI2_I
Rest as needed
--------------------------------------------------
Optional Extra
Metcon (Distance)
Assault Bike or Rower or Bike Erg or Ski Erg

10 mins at 50-60% intensity.

Just keep moving for the duration.

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally

13
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
conditioning work.

THU 29, OCTOBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 KB Death march
- 10 Toe Touches @ 20/15kg
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Deadlift (3 sets of 3 reps @ 85% + Warm Up sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%

Then...

3 sets of 3 reps @ 85%

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Good Mornings (4 x 8-12 @ you choose the load)
Hamstring Curls (4 x 8-12 @ body weight or light load)
------------------

14
FRI 30, OCTOBER 2020
THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 Xiaopeng each arm and each direction
- 10 Plate Ground to Overhead
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Shoulder Press (3 sets of 3 reps @ 85% + Warm Up Sets as below)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%

Then...

3 sets of 3 reps @ 85%

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Half Kneeling Dumbbell Press (4 x 8-12 @ you choose the load)
https://youtu.be/FLbz81jkVIM
Take as much rest as needed.
Upright Row (4 x 8-12 @ you choose the load)
--------------------------------------------------

15
SAT 31, OCTOBER 2020
THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Optional Full body session.

Wendler is typically a four session per week split model. So this session is optional and
intentionally light.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 Inch Worm
- 5 KB Clean + Press each side @ 20/15kg
--------------------------------------------------
Primary Lifts
- You choose the load.
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Dumbbell Front Rack Walking Lunge (3 sets of 12-15 supersets @ You choose the load. )
B: Dumbbell Floor Press (3 sets of 12-15 supersets @ You choose the load. )
https://youtu.be/uUGDRwge4F8
--------------------------------------------------
Accessory work
- You choose the load.
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Dumbbell Push Press (3 sets of 12-15 supersets @ You choose the load. )
B: Weighted Pull-ups (3 sets of 12-15 supersets @ You choose the load. )
Can use a band to reduce the load, or add weight if you need to.

16
--------------------------------------------------
Optional Extra
Metcon (4 Rounds for time)
Assault Bike or Rower or Bike Erg or Ski Erg

- 50/35 calories at 50% effort.

(Should take about 5-6 minutes.)

- Rest 2 mins

Then 4 rounds of:

- 20/15 calories at 70% effort

- Rest 1 mins

(This should take approximately 12 minutes.)

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
coditioning work.

MON 02, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Week 3 - Classic 5-3-1 Strength sets of 1

Here we start a new 4 week cycle. This time influenced by the CLASSIC Wendler Strength
strategy.

Wendler's intention was for this pattern to be repeated an infinite number of times.
However, we will follow this for two cycles.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

17
🔥 2 rounds of:
- 10 Bodyweight lunges
- 10 KB sumo deadlift with high pull
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

💤 Rest as needed between all lifts.

Back Squat (1 x Max Reps @ 90% + Warm Up/Back Off sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%

Then...

1 sets of max reps @ 90%

Then...

2 sets of 1 rep @90%

--------------------------------------------------
Accessory work
Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed between sets.

Dumbbell Split Squat (3 sets 12-15 @ You choose the load)
https://www.youtube.com/watch?v=L9GeifoxxqA
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank. Do
not force the reps.
Leg Press (3 sets 12-15 @ You choose the load)
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank. Do
not force the reps.

TUE 03, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

18
The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 Push-up open into side plank
- 10 KB upright row
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Bench Press (1 x Max Reps @ 90% + Warm Up/Back Off sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%

Then...

1 sets of max reps @ 90%

Then...

2 sets of 1 rep @90%

--------------------------------------------------
Accessory work

💭 Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.
Decline Bench Press (3 sets 5-8 @ You choose the load.)
https://youtu.be/Kgi_PRr9uhM
Rest as needed
Weighted Bar Dips (3 sets Max Reps @ You choose the load)
Rest as needed
--------------------------------------------------
Optional Extra
Metcon (Distance)
Assault Bike or Rower or Bike Erg or Ski Erg

10 mins at 50-60% intensity.

Just keep moving for the duration.

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally

19
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
conditioning work.

THU 05, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 KB Death march
- 10 Toe Touches @ 20/15kg
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Deadlift (1 x Max Reps @ 90% + Warm Up/Back Off sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%

Then...

1 sets of max reps @ 90%

Then...

2 sets of 1 rep @90%

--------------------------------------------------

20
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Romanian Deadlift (3 sets 5-8 @ You choose the load (Stiff leg!))
Barbell Hip Thrusts (Glute) (3 sets 12-15 @ You choose the load)
https://youtu.be/ZHM4n4aDgXg
------------------

FRI 06, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 Xiaopeng each arm and each direction
- 10 Plate Ground to Overhead
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Shoulder Press (1 x Max Reps @ 90% + Warm Up/Back Off sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%

Then...

1 sets of max reps @ 90%

Then...

21
2 sets of 1 rep @90%
--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Face Pulls (3 x 12-15 @ you choose the load)
Take as much rest as needed.
Barbell Bicep Curls (3 x 12-15 @ you choose the load)
-

SAT 07, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Optional Full body session.

Wendler is typically a four session per week split model. So this session is optional and
intentionally light.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 Inch Worm
- 5 KB Clean + Press each side @ 20/15kg
--------------------------------------------------
Primary Lifts
- You choose the load.
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.

22
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Decline Cable Flyes (3 sets of 12-15 supersets @ You choose the load. )
Crossover in front of the chest as far as mobility allows with straight arms
B: Bent Over Row (3 x 12-15 supersets @ You choose barbell load)
--------------------------------------------------
Accessory work
- You choose the load.
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: DBall Clean to Shoulder (3 sets of 5-8 supersets @ You choose the load. )
*If no DBall use a sandbag
B : DBall Zercher squat (3 sets of 5-8 supersets @ You choose the load. )
*If no DBall ue a sandbag
--------------------------------------------------
Optional Extra
Metcon (4 Rounds for time)
Assault Bike or Rower or Bike Erg or Ski Erg

- 50/35 calories at 50% effort.

(Should take about 5-6 minutes.)

- Rest 2 mins

Then 4 rounds of:

- 20/15 calories at 70% effort

- Rest 1 mins

(This should take approximately 12 minutes.)

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
coditioning work.

23
MON 09, NOVEMBER 2020
THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Week 4 - Classic 5-3-1 Strength Deload

Here we start a new 4 week cycle. This time influenced by the CLASSIC Wendler Strength
strategy.

Wendler's intention was for this pattern to be repeated an infinite number of times.
However, we will follow this for two cycles.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 Air Squats
- 30 secs pigeon stretch each side
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

💤 Rest as needed between all lifts.

Back Squat ( 3 sets of 5 reps @ 60% + Warm Up Sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%

Then...

3 sets of 5 reps @ 60%

--------------------------------------------------
Accessory work
Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed between sets.

Farmers Walk (or carry) (3 sets 20-40m)

24
Walk with a load in each hand; these can be kettlebells, dumbbells, specific farmer walk
handles or even barbells.
Sled Push (5 sets 10m @ You choose the load)

TUE 10, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥2 rounds of:
- 10 close grip push-up
- 10-20 secs pec stretch on each side
--------------------------------------------------
Primary Lifts

💭Perform as many warm up sets as needed

Bench Press ( 3 sets of 5 reps @ 60% + Warm Up Sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%

Then...

3 sets of 5 reps @ 60%

--------------------------------------------------
Accessory work

💭 Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.
Weighted Push-Up (HAND RELEASE - 3 sets 20-30 @ You choose the load)
Add weight if possible
Rest as needed
Ring Dips (3 x Max Reps)
Use a band if you get less than 5 reps - body weight only.
--------------------------------------------------
Optional Extra
Metcon (Distance)
Assault Bike or Rower or Bike Erg or Ski Erg

10 mins at 50-60% intensity.

25
Just keep moving for the duration.
Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
conditioning work.

THU 12, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 10 KB DL
- 10-20 secs seated hamstring stretch. Use a band around the feet
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Deadlift ( 3 sets of 5 reps @ 60% + Warm Up Sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%

Then...

3 sets of 5 reps @ 60%

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.

26
Sandbag Walk (3 sets 50m @ You choose the load, hold at chest)
https://www.youtube.com/watch?v=VCqSo2bmFLE
Unbroken 50m length. Can be shuttles, just dont stop or drop.
Box Jumps (5 sets 5-10 @ 30/24")
-

FRI 13, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 KB Halo in each direction
- 15 KB Windmill each side
--------------------------------------------------
Primary Lifts
-Perform as many warm up sets as needed
Shoulder Press ( 3 sets of 5 reps @ 60% + Warm Up Sets)
Perform warm-up sets as detailed:
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%

Then...

3 sets of 5 reps @ 60%

--------------------------------------------------
Accessory work
Reps are likely to decrease each set. You should feel like you have 1-2 reps left in the tank.
Do not force the reps.

Feel free to substitute the accessory movements as equipment availability dictates. We will
prescribe varied accessories each week to stimulate variety.

Rest as needed.
Bamboo Press (3 x 8-12 @ you choose the load)
Hang small plates or kettle bells from a light barbell and press. Use bands double/triple over-
ed to hang the weights from.

https://youtu.be/tMPSv-CgJco
Take as much rest as needed.

27
Dumbbell Push Press (3 x 15-20 @ you choose the load)
-

SAT 14, NOVEMBER 2020

THE ATHLETE PROGRAM - POWERLIFTING
Coach's Notes
Optional Full body session.

Wendler is typically a four session per week split model. So this session is optional and
intentionally light.
--------------------------------------------------
Warm-up

💗🌬2 mins on any piece of cardio equipment or walking. Think 40-50% effort.

The goal is simply to increase body temperature and heart rate a little.

🔥 2 rounds of:
- 5 Inch Worm
- 5 KB Clean + Press each side @ 20/15kg
--------------------------------------------------
Primary Lifts
- You choose the load.
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Double Front Rack Kettlebell Squats (3 sets of 8-12 supersets @ You choose the load. )
Keep elbows up
B: Kettlebell Snatch (3 x 8-12 per arm @ You choose barbell load)
--------------------------------------------------
Accessory work
- You choose the load.
- Perform all sets as supersets
- 2-3 Warm-up sets to find a load to use for 3 supersets.
- 2-3 mins rest between supersets
- aim to complete with good form, and have a few reps left in the tank.
- There is no time limit for each round. However, be smooth and attempt to transition from
one movement to another with little rest between.
A: Log Press (3 sets of 6-12 supersets @ You choose the load. )
https://youtu.be/cvX9m7QZ5-g
B: Ring Rows (3 sets of 6-12 supersets)
Elevate feet to increase intensity.

28
--------------------------------------------------
Optional Extra
Metcon (4 Rounds for time)
Assault Bike or Rower or Bike Erg or Ski Erg

- 50/35 calories at 50% effort.

(Should take about 5-6 minutes.)

- Rest 2 mins

Then 4 rounds of:

- 20/15 calories at 70% effort

- Rest 1 mins

(This should take approximately 12 minutes.)

Please note that this section is optional and sub-maximal. Take heed of the intensity
recommended.

Aerobic conditioning is as important for the Powerlifter as it is for other athletes. It's vitally
important to have a general fitness base for health reasons. Also, if you aren't healthy, you
can't train or compete. Furthermore, 'Fitness' important to allow you to train with high
intensity, and recover from high intensity training.

That said, if you are tapering towards a meet, it's worth cutting back/eliminating this extra
coditioning work.

29