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Remote Coaching, powerlifters/athletes, off-season training, get undeniably strong on and off the field or platform.

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Ambitious Strength and Performance

This is a beginner program for those with lifting experience that want to specialize their training for a Powerlifting Meet. This block will focus on improving squat, bench, and deadlift technique as well as improving capacity through increased volume in the Big 3. By the end of this block you will be able to squat, bench, and deadlift to platform standards. This block will set you up for a strength specialization block (Off-Season II).

Beginner Powerlifter

Moderate Frequency

High Volume

Moderate Intensity

Off-season (>4 months out of meet)

4x/week split

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Beginner Powerlifter - Off-Season I (4x Split)

Looking to bring general physical preparedness up through increasing volume across block. Accessories will focus on building capacity.

Build the Base

Increasing strength across block and looking to hit a new 5RM by end of block for all big 3.

Push the Ceiling

This is a specially designed program to help you break your bench plateau. The major goals of this program are to: increase volume and frequency in the bench press. Both of these variables will aid in supporting a push to break your plateau while maintaining your squat/deadlift.
Block 1: Volume Accumulation
Block 2: Intensification I
Block 3: Intensification II

-Increase tolerance for volume as well as frequency to improve exposures to the skill of benching
-improve shoulder, pec, & tricep hypertrophy + strength



Bench Plateau

4x/week training

increase frequency

Intermediate to Advanced

Moderate to High Volume

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Big Bencha

Goal: Improve tolerance of higher volumes under lower frequency to build resilience of tissues and give more recovery between exposures.

Volume Accumulation

Goal: Increase frequency of upper body exposures. Keeping the 3rd the lightest possible pressing variation of overhead pressing to not overload the bench variation too soon. Decreasing constraints on 1st + 2nd bench variation to increase intensity slightly.

Intensification I

Goal: Increase intensity and work with some constrained singles to work up to 90-95% range. Using variations to constrain percentage and keeping effort moderately high

Intensification II

This is a program written to peak you into a powerlifting meet. This includes a 4 week intensification block as well as a 3 week peaking block  with a week taper leading into the meet.

This is geared towards beginners competing in one of their first meets.

Meet Prep

4x/week Split

High Intensity

High Frequency

Moderate to Low Volume

8 Weeks Out

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Beginner Powerlifting Meet Preparation

Intensification phase - aim to improve general strength in lower rep ranges that prepares you for the upcoming peaking block.

Peaking Phase - prepping the body for max strength!

Peak I

This is a program written for a beginner to get into strength training & conditioning.

4x/week

general physical goals

limited equipment

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Gettin' Strong!

First block. Limited equipment program - biased towards building confidence and routine in your training as well as general physical preparedness to be able to push strength later.

Fire it up!

Combination of Low Intensity Steady State & Aerobic Capacity Conditioning Training with Minimal Equipment

Conditioning

Aerobic

Aerobic Capacity

2x/week

Minimal Equipment

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Aerobic Conditioning

This block prioritizes Cardiac Output and High Resistance Intervals. This will help to build both Aerobic Power & Capacity.

Aerobic Conditioning (Capacity)

Cardiac Output, Cardiac Power Intervals, & Explosive Repeats. These will improve O2 supply (power) and substrate availability (capacity).

Aerobic Conditioning (Power & Explosivity)

A bodybuilding template with a 4x/week upper/lower split as follows:
1) Press/Chest Bias
2) Squat/Quad Bias
3) Pull/Back Bias
4) Deadlift/Posterior Chain Bias

This template was built as a goal to increase size of shoulder, quads, and upper back.

bodybuilding

upper/lower split

advanced lifter

high volume

moderate intensity

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Get Yoked

Intro to Bodybuilding Block. Shoulders, Quads, Back Emphasis. Prioritize increasing reps for AMRAPs rather than intensity

Block 1

Block 2

Increasing specificity of Main Movements. Increasing back work

Block 3

Off-Season Powerlifting Program for athletes w/ >2 years of training
Phase 1: Variability to prevent burnout in sport

Beginner

Full Equipment access

4x/ Week

Off-Season

Moderate Movement Variability

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Post Meet Off Season

First week is to acclimate back into training and allow some variety to change up stimulus. Following 4 weeks are to acclimate back into volume in primary movements.

Off-Season Base Builder

Beginner Powerlifter - Off-Season I (3x Split)

This is a beginner program for those with lifting experience that want to specialize their training for a Powerlifting Meet. This block will focus on improving squat, bench, and deadlift technique as well as improving strength through increased load in the Big 3. By the end of this block you will be able to squat, bench, and deadlift to platform standards. Your goal will be to hit a 3RM in each of the big 3 on 4th week of block. This block will set you up for a meet preparation block.

Beginner Powerlifter - Off-Season II (4x Split)

Strength I

Peak

This is a beginner program for those with lifting experience that want to specialize their training for a Powerlifting Meet. This block will focus on improving squat, bench, and deadlift technique as well as improving strength through increased intensity/load on the bar in the Big 3. By the end of this block you will be able to squat, bench, and deadlift to platform standards. This block will set you up for a strength specialization block (Beginner Meet Preparation).

Beginner Powerlifter - Off-Season II (3x Split)

Pushing strength even further and more specifically towards power lifting but still some emphasis on building the base due to being so far out. This block will prepare you for singles the next block as a mock peak.

Pushing singles and emphasizing skill on big 3. Same frequency but main variations of lifts should be prioritized for heavy weights and supplemental work should be kept conservative

Combination of Low Intensity Steady State & Aerobic Capacity Conditioning Training with Minimal Equipment.

This program includes 1x/week strength training with emphasis on weening back into a training regimen. This is the perfect starting point if you want to train for a race or just improve overall health!

Strength Training

3x/week

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Aerobic Conditioning + Strength

Big Bencha (3x/week)

This is a 3x/week full body training split that focuses on a simple progression through volume. There are 3 phases completed within the 8 weeks that focus on intensity progression of main lifts (Squat, Hinge, Push, Pull). 4x6, 6x4, 4x2 with 10-15% increase across progressions. When repeated - begin 4x6 with 10% more intensity than previously started. 

All accessories follow a similar pattern of progression through density sets. Density increases in a similar pattern to the progression of the main lifts (2x60s -> 3x45s -> 4x30s). This is a simple block created by Kyle Dobbs that can be rinsed and repeated 2-3x in a row with ascending intensity.

3x/week Split

Simple Progression

Limited Equipment for Home Gym

Full Body Split

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Practical Progressive Strength Training

This is a progressive 8 week block with 3 phases built in. At the beginning of each phase, increase intensity by 10-15% from previous phase. Accessories are prioritized as unilateral and programmed as density sets mirroring progression of main lifts.

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