WELCOME!

PROGRAM EXPLANATION & FAQ

BEGIN

Enter your current 1RMs on the Coach tab in the yellow boxes. You may also enter a low-rep, high-RPE set. Do
1 not enter theoretical maxes or desired training outcomes. It is not needed to enter a 90% or 95% of your
maxes...simply your maxes will do.
Look over the training plan, familiarize yourself with what is to come. We suggest running the plan without
2 modification the first time through before attempting changes. Refer to our guide on RPE included for the best
results.

3 Read through the FAQ below, and if you have further questions, don't hesitate to email us by clicking here.
4 If you enjoyed the program, donate here and buy us a coffee!

DONATE HERE CONTACT US

THE PROGRAM

This is a 9-week training approach for beginner athletes designed to overcome many shortcomings of common programs
that beginner powerlifters run. It’s the starting program we wish we had before powerlifting, designed to bridge into
either repeats of the same approach as long as you keep making progress, or into more advanced training approaches as
seamlessly as possible. Toward the end, athletes handle heavier and heavier loads as they work toward new 3-rep maxes
before rinsing and repeating. Most athletes should find this is a balanced amount of training volume, training stress, and
loading to see great progress. We think you’ll really like it.

For squat, we’ve included two training days of squatting so that athletes have enough frequency to practice the
movement and build training volume to progress, but not so much that this program classifies as an intermediate or
advanced approach. We’ve included light to moderate single repetitions from the very start to give athletes exposure to
walking out and executing single reps. In later weeks, there may be some post-activation potentiation (PAP) from
performing heavier single repetitions as well. We utilize multiple rep ranges to ensure maximum strength and
hypertrophy. We’ve also included plenty of lower body training volume to allow for leg size increases, as well as strength.

For bench press, we include three movements per week because bench press especially can tolerate (and often need)
more training volume and practice. To this end, we give new athletes a chance to practice pausing the bench on Day 4,
practice with heavier loading as the program progresses, and plenty of training volume per week. In addition, we include
lots of upper body training volume to grow.

For deadlift, we work on technique with the inclusion of paused work for much of the training approach. Training
volume is lower here than squat or bench press by design, and the approach balances fatigue while allowing athletes to
crush progress and set new PRs.

Over the whole approach, we use autoregulation to make sure athletes can change loads where needed to keep the
program at the appropriate difficulty level. Beginner athletes especially progress at different rates, and we decided give
both percentage and RPE for athletes to choose from. We’ve made this program with a four-week addition that you can
use to run this program directly into a competition! The peak is also designed for first competitions, and we can’t wait
to see what you accomplish.

WHO & WHY

Q: Who is this program designed for?

We’ve defined a sample athlete for this program as a male or female with some experience in resistance training,
but less than six months of experience in powerlifting. This sample athlete is healthy, has no current injuries
A: or movement limitations, and hasn’t competed in a powerlifting competition. Ideally, this athlete is eating in a
small to moderate caloric surplus, sleeping 7-10 hours per night, and stressing as little (or as predictably) as
possible.

Q: What if this program is too easy?

This program is purposefully designed for newer lifters in key areas. If you think you’re a more advanced lifter,
check out our free TSA Intermediate Approach, or consider working one on one with a TSA coach to make sure
A: training is continually tailored to you and your goals. You can also modify this program with more frequency, more
training volume, or higher loads.

Q: What do I need to do before this program?

You need to have done a heavy set of 1-3 reps at RPE 8.5-10 on squat, bench press, and deadlift in the last 3
A: months. This is so you can populate the loads you'll be using on the plan.

Q: What are the requirements to run this program?

Have access to any equipment necessary to effectively train, understand RPE and how to rate RPE. Have four
A: available training days in your work/school/life schedule.

ABOUT THE PROGRAM

Q: Why the super light squat and bench press singles on day one?

We’ve included these to give new lifters exposure to low reps. Too many beginner approaches either don’t
introduce low reps at all, or introduce heavy singles on a near weekly basis. We give athletes chances to develop
A: neural adaptations to low repetitions on a weekly basis while at the same time giving lifters plenty of training
volume for muscular growth, balancing these two extremes.

Q: Should I do the 9-week or the 13-week program?

The approach is primarily built as a 9 week program—an intro week, three weeks of progression, a deload, three
weeks of progression, and a training test. We added a 4-week build into a competition, if you wanted to train
A: into your first competition. Most of the time, use this approach as a 9-week program and you’ll keep making
progress. If you want to build into 1RMs instead of 3RMs, occasionally use the 4-week addition.

Q: Which exercises should I choose?

Besides the main lifts, you can select from a drop down menu of exercises. We’ve pre-selected one option for
A: you, but you are free to choose an alternate. Choose the exercise you have equipment for and feel particularly
excited about.

Q: What is the difference from selecting ‘male’ to selecting ‘female’?

We have added more training volume and higher intensities for female athletes, as they likely require it to
A: make the same level of progress. The additions in training volume exist across the main lifts and some accessories
as well.

Q: What is lsRPE? What’s RPE?

lsRPE stands for ‘last set RPE’, the RPE of your very final set of a specific exercise. For information on RPE, please
A: check the tab ‘RPE’.

ADJUSTMENTS

Q: What if I miss reps?

We’ve planned approaches such that most athletes shouldn’t miss reps if you check your recovery boxes (sleep,
adequate calories, adequate protein intake) and use appropriate 1 rep maxes. If you happen to miss reps for any
A: reason, don’t panic. Simply move forward with the program as if it never happened. If it becomes a recurring issue,
you may need to adjust loads. This is normal and part of the individualization of the training process.

Q: What if I overshoot my RPE?

Again, don’t panic. As you learn to use RPE, you will overshoot RPE sometimes and undershoot other times. Just
make a mental note and aim to be more accurate in the future. If it’s a regular problem, you may ask yourself why
A: you feel the need to overshoot RPE. Do you not trust the training approach? Are you having a hard time gauging
effort? Are you just ego lifting? Getting to the root of this issue will make you a better lifter overall.

Q: Can I add anything?

We think the program as-is is a good start for beginner powerlifters. If you feel the need or desire to add
something, just make sure that it makes sense in the grand scheme of things. If you’re a bodybuilder or care about
A: complete growth and not just your squat, bench, and deadlift 1RMs, you may consider adding direct calf work,
direct hamstring work, and potentially more direct shoulder work. Just more work in general. Proceed with caution
with a combined powerlifting/bodybuilding approach, especially as a beginner athlete.

Q: What if I have to miss a session/get behind?

If you’re running this approach into a competition, you obviously need to make adjustments to make sure the peak
lines up with your competition date. Consider either condensing training into more training sessions per week. In
A: the event that you were sick or needed to miss many sessions, simply resume where you can to stay on track. There
is no one right answer here--it’s all training stimulus. If you don’t have a competition scheduled and are just running
the base approach, just pick up where you left off and allow the program to be a little longer than expected.

Q: How hard should each week be?

This is difficult to say because each athlete responds differently to training, and we’re creating one training
approach for many athletes. Generally speaking, most weeks early on will be in the RPE 6-8 range, including the
A: main lifts. It’s usually the case that training actually gets easier after the first week or two as you adapt to a new
training split and the repeated bout effect (RBE) takes effect.

Q: What if I get injured?

The seriousness of the injury dictates the response to the injury. If you can work around movement restrictions or
pain with exercise substitutions, dropping the load, allowing for more rest between exposures or other
A: modifications, please do that! If the injury feels more severe, don’t train through pain. Limit painful movements,
work with a trained professional on your recovery so that you can come back stronger. There’s a lot of potential
advice here that is only on a case-by-case basis because each situation is unique.

PERFORMANCE

Q: How do I figure out what RPE 5/6 is?

RPE 5 and RPE 6 are admittedly difficult to gauge. It’s better to figure these out by comparison to something harder.
RPE 5 should still feel like a warmup. It likely takes less attention to detail and less arousal to perform. It may feel
A: slightly slow, but there should be no sticking point at all. RPE 6 should feel like a serious, heavier warmup, requiring
a little more attention than RPE 5 and a serious attitude in setup and lift execution. RPE 6 is still fast, with little to no
breakdown in lifting technique.

Q: How long should I rest between sets?

 As much rest as you need. The literature is pretty clear that limiting rests to any degree dampens performance and
strength adaptation. All bodily systems relevant to strength performance are recovered in 2-5 minutes, so this is a
A: good window. However, take as much rest as you need, so long as you can complete your training. If you’re just
scrolling instagram/facebook between sets, this can easily climb to 10 minutes. Moderating this is a quick way to
reduce the length of your workouts.

Q: When should I rest?

A: Rest in between each set.

Q: Are the deadlifts sumo or conventional?

Choose your main stance for the deadlift. If you are brand new to lifting, it’s a good idea to start lifting with the
A: conventional stance.

Q: When should I use my belt?

Use your belt on any main sets that warrant its use. You will probably be best served adding the belt at some point
in your warmups leading into your working sets. Using the belt is as much a skill as it is an aid to safety and lifting
A: strength. As such, we want to get better at the skill of bracing into the belt. That takes practice. As a general guide,
anything above 65-70% is fair game for using your belt. You probably don’t need to wear the belt on bench press.

WHAT'S NEXT?

Q: What should I do after this program?

If you’re having success with the training approach, keep using it! Input new 1RMs and continue the approach. You
A: can also try our intermediate training approach.

For some athletes, the training approach is too generic after the first or second time. If you need more attention
and customization, we work one-on-one with athletes providing them the coaching they need to not only make
progress, but continue enjoying powerlifting for years to come. Email us and we’ll be happy to discuss the
continuation of your training as a completely customized level.

EMAIL US
 UNIT OF MEASURE lbs

CURRENT

DATE WEIGHT X REPS SQUAT WEIGHT X REPS BENCH WEIGHT X REPS DEADLIFT
5/12/2020 200 x 1 @10.0 200 120 x 1 @10.0 120 220 x 1 @9.5 225

PREVIOUS

DATE WEIGHT X REPS RPE SQUAT WEIGHT X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT
1 5/12/2020 200 x 1 @10.0 200 120 x 1 @10.0 120 220 x 1 @9.5 225
2
3
4
5
6
7

NUTRITION/BASICS MACROS

START OF TRAINING 5/12/20 DAY FAT CARBS PROTEIN CALORIES

FIRST NAME First Name HIGH CALORIE DAYS -5-5g #NUM! 170-190g #NUM!
LAST NAME Last Name EXACT 0 #NUM! 180 #NUM!
HEIGHT 5'6" WINDOW +/- 5 +/- 10 +/- 10
AGE 18 LOW CALORIE DAYS 0 #NUM! 170-190g #NUM!
STARTING BW 180 EXACT 0 #NUM! 180 #NUM!
MAINTENANCE KCALS 0 WINDOW +/- 5 +/- 10 +/- 10
ACTIVITY LEVEL Select here
RANGE: n/a
SEX SELECT
BF% Select here

LEAN GAIN OR CUT? select here CARDIO

CHOOSE LEAN GAIN OR CUT ABOVE
SESSIONS/WK KCAL/SESSION TOTAL KCAL/WKeKCALS/10 MINS
HIGH DAYS? 2 LISS 0 0-0
HIIT #intervals: 0-0
0

PROTEIN
CHOOSE BTW n/a 1.0

FAT
CHOOSE 15-40% TOTAL KCALS 25%

NORMAL 5/7
FAT 0
CARBS #NUM!
PROTEIN 180

LOW CALORIE DAYS 5/7

FAT 0
CARBS #NUM!
PROTEIN 180

NUTRITION MICROCYCLE (DAYS) 7

 INTRO/ACCLIMATION PROGRESS 1 PROGRESS 2 PROGRESS 3 DELOAD INTENSIFY 1 INTENSIFY 2 INTENSIFY 3 TEST 1 PEAK 1 PEAK 2 PEAK 3 TEST 2
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13
9 WEEKS OUT, PEAK LIFT INTENSITY 5-7.5 RPE 8 WEEKS OUT, PEAK LIFT INTENSITY 6-8RPE 7 WEEKS OUT, PEAK LIFT INTENSITY 6-8 RPE 6 WEEKS OUT, PEAK LIFT INTENSITY 7-8.5 RPE 5 WEEKS OUT, PEAK LIFT INTENSITY 5-7 RPE 4 WEEKS OUT, PEAK LIFT INTENSITY 7-8.5 RPE 3 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE 2 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE TEST WEEK 4 WEEKS OUT, PEAK LIFT INTENSITY 7-8 RPE 3 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE 2 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE MEET WEEK

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 running 9 or 13 week? 9 1 1 <-- change value to run 1 1 1 1 1 1 1 1

are you male or female? MALE 200 120 225 200 120 225 200 120 225 200 120 225 200 120 225 200 120 225 200 120 225 120 225 120 225 120 225 120 225 120 225

Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 sets reps intensity load lsRPE e1RM notes Day 1 - 5 DAYS OUT sets reps intensity load lsRPE e1RM notes
SQ 1: hypertrophy Competition Squat 2x 1 69% 140 7 157 Competition Squat 2x 1 73% or @5 Competition Squat 2x 1 76% or @5.5 Competition Squat 2x 1 79% or @6 Competition Squat 1x 1 82% or @5 Competition Squat 1x 1 85% or @6 Competition Squat 1x 1 88% or @7 Competition Squat 1x 1 91% or @7.5 Competition Squat 1x 1 82% or @6.5 Competition Squat 1x 1 86-89% or @7 Competition Squat 1x 1 94-96% or @9 Competition Squat 1x 1 opener or @7.5 Competition Squat 2-3 x 1 80-85% or @7
- 3x 7 64% 130 7 - 4x 7 68% 135 - 4x 7 71% 140 - 4 x 6-7 74% 150 - 3x 5 70% 140 - 4x 5 74% 150 - 4x 5 77% 155 - 4x 5 80% 160 - 3x 4 78% 0 - 3x 6 75% 0 - 3x 5 77% 0 - 4x 4 79% 0 - 2x 4 77% 0
BN 1: strength Bench Press 2x 1 74% 88.75 Bench Press 2x 1 78% or @5 Bench Press 2x 1 81% or @5.5 Bench Press 2x 1 83% or @6 Bench Press 2x 1 85% or @6 Bench Press 2x 1 87% or @6.5 Bench Press 2x 1 89% or @7 Bench Press 2x 1 91% or @7.5 Bench Press 2x 1 84% or @6.5 Bench Press 1x 1 86-89% or @7 Bench Press 1x 1 94-96% or @9 Bench Press 1x 1 opener or @7.5 Bench Press 2-3 x 1 82-86% or @7
- 3x 7 65% 77.5 - 4x 7 69% 82.5 - 4x 7 72% 86.25 - 4 x 6-7 75% 90 - 4x 5 70% 83.75 - 5x 5 74% 88.75 - 5x 5 77% 92.5 - 5x 5 80% 96.25 - 4x 4 78% 93.75 - 4x 4 79% 95 - 4x 3 82% 98.75 - 5x 2 84% 101.25 - 3x 3 79% 95
chest acc DB Bench Press 3 x 12 @6-7 DB Bench Press 4 x 11 @7-8.5 DB Bench Press 4 x 10 @8-9 DB Bench Press 4x 9 @8-9 DB Bench Press 2 x 12 @7 DB Bench Press 3 x 11 @7-8.5 DB Bench Press 3 x 10 @8-9 DB Bench Press 3x 9 @8-9 DB Bench Press 3x 8 @6-7.5 DB Bench Press 3 x 10 @8-9 DB Bench Press 3x 9 @8-9 DB Bench Press 3x 8 @8-9
lats - horizontal DB Row 3 x 12 @6-8 DB Row 3 x 11 @8-9 DB Row 3 x 10 @8-9 DB Row 3x 9 @8-9 DB Row 2 x 12 @7 DB Row 3 x 11 @7-8.5 DB Row 3 x 10 @8-9 DB Row 3x 9 @8-9 DB Row 3x 8 @6-7.5 DB Row 3 x 10 @8-9 DB Row 3x 9 @8-9 DB Row 3x 8 @8-9
core Decline Weighted Situp 3 x 15 @6-8 Decline Weighted Situp 3 x 14 @8-9 Decline Weighted Situp 3 x 13 @8-9 Decline Weighted Situp 3 x 12 @8-9 Decline Weighted Situp 2 x 15 @7 Decline Weighted Situp 3 x 15 @7-8.5 Decline Weighted Situp 3 x 15 @8-9 Decline Weighted Situp 3 x 15 @8-9 Decline Weighted Situp 3 x 15 @6-7.5 Decline Weighted Situp 3 x 15 @8-9 Decline Weighted Situp 3 x 15 @8-9 Decline Weighted Situp 3 x 15 @8-9
note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar note: if shoulder/bicep/elbow pain, squat high bar

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 - 4 DAYS OUT
DL 1: practice/mod int Paused Deadlift 3x 4 65% or @6.5 Paused Deadlift 4x 4 67.5% or @7 Paused Deadlift 4x 4 70% or @7 Paused Deadlift 4x 4 72.5% or @7 Paused Deadlift 3x 3 71% or @6 Paused Deadlift 3x 3 73% or @7 Paused Deadlift 3x 3 75% or @7.5 Paused Deadlift 4x 2 78% or @8 Paused Deadlift 4x 1 80% or @6-7 Paused Deadlift 4x 4 74% or @6-7 Paused Deadlift 4x 3 77% or @7-7.5 Paused Deadlift 5x 2 80% or @8 Deadlift 5 x 1-2 75% 170
BN 2: hypertrophy Bench Press 1x 4 75% 90 Bench Press 1x 4 78% 93.75 Bench Press 1x 4 80% 96.25 Bench Press 1x 4 82% 98.75 Bench Press 1x 3 77% or @5 Bench Press 1x 3 80% or @5.5 Bench Press 1x 3 82% or @6 Bench Press 1x 3 84% or @7 Bench Press 1x 3 @10 Bench Press 1x 2 80% or @5 Bench Press 1x 2 83% or @6 Bench Press 1x 2 85% or @6.5 Bench Press 1x 2 80-83% or @6
- 2x 8 65% 77.5 - 3x 8 68% 81.25 - 3x 8 70% 83.75 - 3x 8 72% 86.25 - 2x 6 71% 85 - 3x 6 74% 88.75 - 3x 6 76% 91.25 - 3x 6 78% 93.75 - - 3x 7 70% 83.75 - 3x 6 74% 88.75 - 4x 5 78% 93.75 - 4x 3 75% 90
glutes Barbell Hip Thrust 3 x 10 @6-7.5 Barbell Hip Thrust 3 x 10 @8-9 Barbell Hip Thrust 3x 9 @8-9 Barbell Hip Thrust 3x 8 @8-9 Barbell Hip Thrust 2 x 10 @7 Barbell Hip Thrust 3 x 10 @7-8.5 Barbell Hip Thrust 3x 9 @8-9 Barbell Hip Thrust 3x 8 @8-9 Barbell Hip Thrust 3x 7 @6-7.5 Barbell Hip Thrust 3x 9 @8-9 Barbell Hip Thrust 3x 8 @8-9 Barbell Hip Thrust 3x 7 @8-9
triceps Tricep Pushdown 3 x 12 @6-8 Tricep Pushdown 3 x 11 @8-9 Tricep Pushdown 3 x 10 @8-9 Tricep Pushdown 3x 9 @8-9 Tricep Pushdown 2 x 12 @7 Tricep Pushdown 3 x 11 @7-8.5 Tricep Pushdown 3 x 10 @8-9 Tricep Pushdown 3x 9 @8-9 Tricep Pushdown 3x 8 @6-7.5 Tricep Pushdown 3 x 10 @8-9 Tricep Pushdown 3x 9 @8-9 Tricep Pushdown 3x 8 @8-9
biceps DB Curl 3 x 12 @6-8 DB Curl 3 x 11 @8-9 DB Curl 3 x 10 @8-9 DB Curl 3x 9 @8-9 DB Curl 2 x 12 @7 DB Curl 3 x 11 @7-8.5 DB Curl 3 x 10 @8-9 DB Curl 3x 9 @8-9 DB Curl 3x 8 @6-7.5 DB Curl 3 x 10 @8-9 DB Curl 3x 9 @8-9 DB Curl 3x 8 @8-9
note: note: note: note: note: note: note: note: note: note: note: note:

Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 - REST/ACTIVE RECOVERY ONLY
SQ 2: strength Competition Squat 3x 5 74% or @6 7 Competition Squat 4x 5 77% or @6.5 Competition Squat 4x 5 79% or @7.5 Competition Squat 4 x 4-5 81% or @8 Competition Squat 3x 3 78% or @5 Competition Squat 4x 3 82% or @6.5 Competition Squat 3x 3 85% or @7.5 Competition Squat 4x 2 87% or @7.5 Competition Squat 1x 3 @10 Competition Squat 3x 4 81% or @7 Competition Squat 4x 3 85% or @7.5 Competition Squat 5x 2 87% or @8
lats - vertical Lat Pulldown 3 x 15 @6-7.5 Lat Pulldown 3 x 14 @6.5-8.5 Lat Pulldown 3 x 13 @8-9 Lat Pulldown 3 x 12 @8-9 Lat Pulldown 2 x 15 @7 Lat Pulldown 3 x 14 @7-8.5 Lat Pulldown 3 x 13 @8-9 Lat Pulldown 3 x 12 @8-9 Lat Pulldown 3 x 11 @6-7.5 Lat Pulldown 3 x 10 @8-9 Lat Pulldown 3x 9 @8-9 Lat Pulldown 3x 8 @8-9
shoulders One Arm DB Shoulder Press 3 x 12 @6-7.5 One Arm DB Shoulder Press 3 x 12 @6.5-8.5 One Arm DB Shoulder Press 3 x 11 @8-9 One Arm DB Shoulder Press 3 x 10 @8-9 One Arm DB Shoulder Press 2 x 12 @7 One Arm DB Shoulder Press 3 x 12 @7-8.5 One Arm DB Shoulder Press 3 x 11 @8-9 One Arm DB Shoulder Press 3 x 10 @8-9 One Arm DB Shoulder Press 3 x 9 @6-7.5 One Arm DB Shoulder Press 3 x 10 @8-9 One Arm DB Shoulder Press 3x 9 @8-9 One Arm DB Shoulder Press 3 x 8 @8-9
triceps Single Arm Overhead Tricep Extension (DB) 3 x 15 @6-7.5 Single Arm Overhead Tricep 3Extension
x 14 (DB)
@6.5-8.5 Single Arm Overhead Tricep 3Extension
x 13 (DB)@8-9 Single Arm Overhead Tricep 3Extension
x 12 (DB)@8-9 Single Arm Overhead Tricep 2Extension
x 15 (DB) @7 Single Arm Overhead Tricep 3Extension
x 14 (DB)@7-8.5 Single Arm Overhead Tricep 3Extension
x 13 (DB) @8-9 Single Arm Overhead Tricep 3Extension
x 12 (DB) @8-9 Single Arm Overhead Tricep 3Extension
x 11 (DB)@6-7.5 Single Arm Overhead Tricep 3Extension
x 12 (DB) @8-9 Single Arm Overhead Tricep Extension
3 x 11
(DB) @8-9 Single Arm Overhead Tricep 3Extension
x 10 (DB) @8-9
biceps EZ Bar Curl 3 x 15 @6-7.5 EZ Bar Curl 3 x 14 @6.5-8.5 EZ Bar Curl 3 x 13 @8-9 EZ Bar Curl 3 x 12 @8-9 EZ Bar Curl 2 x 15 @7 EZ Bar Curl 3 x 14 @7-8.5 EZ Bar Curl 3 x 13 @8-9 EZ Bar Curl 3 x 12 @8-9 EZ Bar Curl 3 x 11 @6-7.5 EZ Bar Curl 3 x 12 @8-9 EZ Bar Curl 3 x 11 @8-9 EZ Bar Curl 3 x 10 @8-9
note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps note: may superset biceps/triceps

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 - MEET DAY!
DL 2: strength Deadlift 1x 4 80% or @7 Deadlift 1x 4 82.5% or @7.5 Deadlift 1x 3 85% or @7.5 Deadlift 1x 2 87.5% or @7.5 Deadlift 1x 3 82.5% or @7.5 Deadlift 1x 3 86% or @8 Deadlift 1x 2 87.5% or @7.5 Deadlift 1x 1 91% or @7.5 Deadlift 1x 3 @10 Deadlift 1x 1 @83-87% or @6 Deadlift 1x 1 91-94% or @8-8.5 Deadlift 1x 1 opener or @7.5 Squat
- 2x 4 75% 170 - 2x 4 78% 175 - 3x 3 81% 180 - 4x 2 84% 190 - 2x 3 78% 175 - 3x 3 82% 185 - 4x 2 84% 190 - 3x 2 86% 195 - - 3x 3 78% 175 - 4x 3 82% 185 - 5x 2 84% 190 Bench Press
BN 3: nonspecific/practice 3 ct. Paused Bench Press 3x 4 67% or @6 3 ct. Paused Bench Press 4 x 4+ 70% or @6.5 3 ct. Paused Bench Press 4x 4 72% or @7 3 ct. Paused Bench Press 4 x 4+ 74% or @7.5 3 ct. Paused Bench Press 4x 3 70% or @6 3 ct. Paused Bench Press 5 x 3+ 73% or @6.5 3 ct. Paused Bench Press 5x 3 75% or @7 3 ct. Paused Bench Press 5 x 3+ 77% or @7.5 3 ct. Paused Bench Press 5x 1 77% or @7.5 3 ct. Paused Bench Press 6x 2 75% or @6 3 ct. Paused Bench Press 6 x 2+ 77% or @7 3 ct. Paused Bench Press 6x 2 79% or @7.5 Deadlift
quads - compound Leg Press 3 x 10 @6-7.5 Leg Press 3 x 10 @6.5-8 Leg Press 3x 9 @6.5-8 Leg Press 3x 8 @6.5-8 Leg Press 2 x 10 @7 Leg Press 3 x 10 @7-8.5 Leg Press 3x 9 @8-9 Leg Press 3x 8 @8-9 Leg Press 3x 7 @6-7.5 Leg Press 3x 9 @8-9 Leg Press 3x 8 @8-9 Leg Press 3x 7 @8-9
quads - single joint Leg Extension 3 x 15 @6-7.5 Leg Extension 3 x 14 @8-9 Leg Extension 3 x 13 @8-9 Leg Extension 3 x 12 @8-9 Leg Extension 2 x 15 @7 Leg Extension 3 x 14 @7-8.5 Leg Extension 3 x 13 @8-9 Leg Extension 3 x 12 @8-9 Leg Extension 3 x 11 @6-7.5 Leg Extension 3 x 12 @8-9 Leg Extension 3 x 11 @8-9 Leg Extension 3 x 10 @8-9
autonomy Athlete Movement of Choice Athlete Movement of Choice Athlete Movement of Choice Athlete Movement of Choice Athlete Movement of Choice2 x Athlete Movement of Choice3 x Athlete Movement of Choice3 x Athlete Movement of Choice3 x Athlete Movement of Choice3 x Athlete Movement of Choice3 x Athlete Movement of Choice 3x Athlete Movement of Choice3 x
RPE
RATE OF PERCEIVED EXERTION

WATCH A VIDEO

Q: What is RPE and why is it useful?

RPE (rate of perceived exertion) is a rating system that allows athletes to measure how hard something feels to
you at the time. It is a subjective measure of your strength at a given time. We rate this on a scale from one to ten.
The higher the number, the harder the set felt. It is also a way to quantify those feelings we have immediately post-
A: set of gauging how difficult it was. “I could maybe have done 1 or 2 more reps.” The RPE scale quantifies this.

RPE allows you to regulate your training intensity based on your condition right now. Not your last meet, yesterday,
or even your last set. It allows you to quantify where your preparedness is at any given time.

Q: I see a protocol that looks like this: 3x8 @8 RPE. What do I do?

This is known as a repeat set, and we often use this method for assistance movements, or cases where 1RMs are
not established or difficult to establish. As the name implies, you try to repeat the same load and reps on
subsequent sets. As fatigue rises, your RPE will also rise. By monitoring this rise in RPE, you can determine your
level of fatigue and when its time to add more weight to the bar.

The first thing you will do is work up to the prescribed rep & RPE as directed. You will want to warm up and ramp up
A: the weights to what will be your working weight for your top set at RPE 8. From there, you will repeat this for the
number of remaining sets (in this example, it would be 2 more sets, for 3 total sets).

To progress week to week, monitor the rise in RPE over the course of the sets. If you are finding a 0-0.5 RPE jump
from first to last set, it’s safe to add some weight next time. If you are finding an increase of 1+ RPE, leave the load
as is for next week.

Sample Exercise using the repeat method

1x5x135 warmups
1x4x225 warmups
1x4x275 warmups
1x8x295 @7 RPE <-- 1st gauging set
1x8x305 @8 RPE <-- 1st work set
1x8x305 @8 RPE <-- repeat set
1x8x305 @8.5 RPE <-- repeat set

Q: I need to work up to a top set of 1x4 @8.5 RPE. How can I figure out what load to use?

A: First, we need to determine your estimated 1RM (e1RM). Look up the rep/RPE numbers for the last time you did
today’s exercise. Find the associated percentage and divide the weight used by the percentage. This will give you
your e1RM. We can estimate our top set for the day using the RPE chart to help determine how much weight will be
used. x4@8.5 yields ~85%. Multiply your e1RM by the percentage to determine your top set load.

After warming up, we suggest ~2 “gauging” sets at the top set prescribed rep range, but for each gauging set you
climb 1 RPE closer to the assigned top set RPE. In order to feel confident picking that load based on how you are
feeling, do your first “gauging” set at 4 reps @ 7 RPE, and another one at 4 reps @ 8 RPE (Notice we are increasing
an RPE with each gauging set). At this point you should be able to fairly accurately estimate a load that would yield 4
reps @ 8.5 RPE for your top set.

A general rule is to subtract 5% for each RPE below the top set. So, your target for the first set will be about 10%
below your top set (5% per RPE * 2 RPE’s below the top set = 10%). The point of the ramp up sets isn’t necessarily to
nail them right on the money, but rather to do the reps and get close on the RPE and for the top set, you want to be
within a half RPE of the prescribed numbers.
 REFERENCE
RPE, SUPPLEMENTATION, RECOVERY, ETC.

RPE CHART
Number of Reps
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10 x11 x12
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
RPE

8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 58.6%

INTAKE RANGES

Water 3.5 - 7.5 L/day

Fruit & Veg./day ~3 serv/day
Fiber 25g+/day
Sleep 7 - 10 hours/night
Meals 3 - 6 meals/day

SUPPLEMENTATION RECOVERY

If not getting regular sun exposure Daily: 10-30 minutes/day to non-training relaxation activities.
Vitamin D3 1600 - 6500 IU
If performing resistance training and well
Creatine monohydrate 3.6 g Weekly: One longer 1-3 hour relaxation activity
tolerated
Normal or low dose, if calorically restricted or Post-training: 5-10 minutes calmdown/cooldown your heart rate and shifting to
Multivitamin 1 serving
consuming limited food sources parasympathetic state. Ex: slow walk, breathing deeply, static stretching, etc.
Off days: active recovery 20-40 minutes. eg. walk, bike, light cardio activities, 30-
EFA's (EPA/DHA combined) 2-3 g If not consuming fatty fish 3/week 50% single reps. Helps avoid being totally sedentary/upregulate nutrient
partitioning
If performing resistance training, cycle use to Hours before bed: limit caffeine, high stimulation/novel activity, switch devices to
Caffeine 100 - 250 mg
avoid dependency amber light or sleep mode after sunset, optimizes melatonin production
Pre-bed: breathing deeply, music, or meditating to help shift into more restful
Beta Alanine 3.6 g If performing HIIT/15+ rep sets
state
If performing resistance training and not a
Citrulline Malate 6-8 g
financial burden

WARMUP THEORY WARMUP

INSTRUCTIONS 1 BODY TEMPERATURE ELEVATION

Begin with the listed protocol for warming up, swapping out movements as needed using the selectors to the increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
right. Progress through the warmup at a deliberate pace, focusing your efforts on preparing for the session
ahead. You should break a sweat and aim to complete the process in less than 10 minutes, unless a coach has TRAIN IN A WARM ENVIRONMENT
given you extra work. Avoid soreness or anything approaching failure in the slightest. The goal is preparation, not Training in a warm environment, within reason, decreases blood lactate and
pre-exhaustion. increases skeletal muscle force. It is also likely to lead to faster warmups and more
ready joints and muscles.

SPORT PSYCHOLOGY 2 SUSTAINED HEART RATE ELEVATION

increase blood flow and pressure
MENTAL PREPARATION PRE-TRAINING BARBELL COMPLEX WATCH VIDEO
You may use this time to focus on mental imagery, creating a repeatable plcace of performance, or visualizing the Perform the following with an empty bar: 10x BB Row, 10x RDL, 10x Hang Clean,
task ahead. 10x OHP, 10x Good Morning, 10x Back Squat/Front Squat. May repeat for 1-2
cycles. Some variation of this is perfectly acceptable.
Utilize music or other auditory aids to engage further in the training process, limiting distractions.
Have fun with it.

3 DYNAMIC WARMUP
MENTAL TOUGHNESS increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
Mental toughness is a multi-faceted but worthwhile character trait to build. It characterizes our responses to LEG SWING WATCH VIDEO
challenges like injuries, work ethic, balancing commitments, peer and social pressure, difficult training and
Maintain a stacked spine with minimal flexion/extension and swing the leg
competitive environments, and competition and internal pressures. Mental toughness training and psychological
front/back, aiming to keep the leg in a single plane. Avoid letting the low back
skills training (PST) is effective in a range of skills we care about.
arch. 5-10 swings. Then face a wall and swing the leg side to side, opening the hips
in a dynamic fashion. 5-10 swings per side.
More broadly, we want to maximize the extent to which we feel "the four C's": BOX JUMP/DEPTH DROP WATCH VIDEO
control - the capacity to act as if we have influence in situations 5-10x low height depth drop. Stop all motion within one second of landing. 5-10x
box jump low height. Progressively land box jumps in lower and lower squat.
commitment - the tedency to take an active role in events
challenge - the perception of change as an opportunity to grow and develop rather than a threat
confidence - a strong sense of self-belief QUADRUPED SEQUENCE WATCH VIDEO
From the quadruped position, retract the scapula, shrug and roll the shoulders in a
circular motion 5-15 times. Then, bridge the thoracic spine and press the hips
towards the shoulders. Then, arch the back and reach the shin toawrd the ceiling.
"More successful athletes were characterized by higher confidence, greater self- Repeat 5x. Next, widen the knee support on the floor, tuck the pelvis and sit back
into the hips, taking deep full breaths into your back and expanding your
regulation of arousal, better concentration and focus, an in-control but not forcing-it 4 REPETITION
midsection. Repeat OF3-5x.
MOVEMENT
Returning to the PATTERNS
quadruped position, drive the heel
attitude, positive thoughts and imagery, and more determination and commitment." outward andfor
priming you upwards, activating
the session aheadthe glutes. Perform 5-10x per side. Flip over on
your back and lie down on the ground. Draw the knees upward and drive your
BAND-ASSISTED SQUAT/RDL WATCH VIDEO
heels down into the floor and press the hips up toward the ceiling. Contract the
glutes. aThis
Attach may
light be performed
or medium band single
aroundora double-leg, with your
post, step inside back on
and place theaband
bench as
well. Repeat
around 5-10x.
the butt. Finally,
Step back lie down
with a faironamount
your back, keeptension
of band the ankles
and together
squat forand
5-15
Psychological skills training functions best when we practice farther out from competition. Let's start off with a
the hands
reps. Follow together andreps
with 5-15 pointed toward
of RDL or sumothedeadlift.
ceiling. Maintain a slightly elevated
survey. Answer the following questions on a 1-10 scale to the degree to which you have the mental skills of top
position with the legs and rock forward and backward, engaging the abs. The
performing athletes:
movement can be made easier or harder by changing the bend of the knees and
(IF BENCHING) BAND PULL-APART SEQUENCE
location of the hands.
WATCH VIDEO
Use a theraband, voodoo floss, etc and wrap around a post with low to moderate
Determination 0
tension, one end in each hand. Perform with as many reps as desired. band
Pullapart, band pullover, band front raise, single arm cross body (rear delt), band
Stress management 0 flye, band overhead triceps extension, band stretches.
Courage 0
Leadership 0 (IF BENCHING) SHOULDER CARS WATCH VIDEO
Raise one arm upward in front of you. Make sure that as you flex at the shoulder
Communication 0 that you’re shoulder blade moves with your arm. Turn your arm over and find the
biggest possible range “behind” you. Reverse the rep—start by extending the arm
backward, max out extension, then turn your arm and find as much overhead
Imagery/Visualization 0 range as possible before maxing anterior range and returning your arm to your
side.
Consistent Effort 0
Motivation 0 (IF BENCHING) LAT PULLDOWN WATCH VIDEO
Self-talk 0 Use a low to moderate load and do 5-12 reps on a lat pulldown in a dynamic
fashion. Focus on a forceful pull.
Confidence 0
Mental Preparation 0
Concentration 0 (IF BENCHING) INVERTED PUSH-UP/RACK CHIN WATCH VIDEO
Using a barbell in a rack/smith machine or a pair of hanging rings, set your feet on
on object at such a height you can be parallel to the floor at completion of the
Using this information, begin a conversation with your coach on ways to improve or aspects you would like help
movement. Grab the bar/rings and pull yourself up, holding a brief contraction at
building a plan toward improving!
the top. Repeat for 5-10 reps.

5 COACH-SELECTED ADDITIONS
based on your movement, coach adds these to increase development & execution
SELF CONFIDENCE -- WATCH VIDEO
description
In powerlifting specifically, success with lifts often boils down to an optimal state of arousal and a high self-
regulatory efficacy. Our self-efficacy is determined by a background of performance accomplishments, vicarious
experiences, verbal persuasion, imagined future experiences, our physiological state, and our emotional state.
Further, our confidence can be boosted by developing mastery, by feeling good about our body and our body
weight, by having a support group of lifters, friends, and family, and by feeling comfortable in our environment. 6 CORE
Often times, acting confident helps to make you confident in the future.
deep stability work and activation to aid main lift performance
Which of these skills do you think you need to improve on? BIRD DOG WATCH VIDEO
From a quadruped position, sweep the opposite arm and leg out away from you in
front and behind, maintaining finger and toe connection with the floor. Raise both
the arm and leg in unison and hold the extended position for a moment. Reverse
and return to base position and repeat with the opposite side.

GOAL SETTING
Goal setting has a powerful effect on behavior and is extremely effective. Goals direct attention to specific CURL-UP WATCH VIDEO
elements of performance, mobilize our efforts, prolong our efforts, and allow us to develop new strategies to
From a supine position, elevate one knee so that your foot is flat on the floor. Tuck
success. Positive feedback regarding process is necessary in order for goals to work. We need feedback that we're
the chin and as you do, blow air out and squeeze the abs down into yourself.
progressing in the right direction. This is only possible with well-formed goals.
Repeat for 3-7 reps, before switching to the opposite leg and repeating.
PRINCIPLES OF GOAL SETTING:
• Goals should be specific • Record your goals ROLLING PLANK WATCH VIDEO

• Moderately difficult but realistic • Develop strategies to achieve goals From a plank position with shoulder-width feet, rotate so that your feet are edge-
contact with the floor and you're on only one forearm, bracing firmly. Rotate back
• Both short and long term • Consider my personality and motivation to neutral and repeat with the other side for 3-5 repetitions.
• Performance, process, and outcome-oriented • Receive support from coach
• Set practice and competition goals • Receive evaluation and feedback of goals SINGLE LEG GLUTE THRUST WATCH VIDEO
With your shoulders on a bench, begin with your hips on the floor and your feet
flat on the ground and close to your hips. Press just one heel through the ground
while driving the hips up toward the ceiling. Repeat for 5-10 reps each side.
SHORT TERM GOALS LONG TERM GOALS
PERFORMANCE-ORIENTED PERFORMANCE-ORIENTED
BAND/MONSTER WALK WATCH VIDEO
Use a 1 foot long flat band, place the band around the middle of the foot.
Maintain a shoulder width or wider stance and take lateral steps, leading with the
edge of the foot. Make sure to step in both directions, left-leading and right-
PROCESS-ORIENTED PROCESS-ORIENTED leading. 10-15 meters each direction.

PALLOF PRESS WATCH VIDEO

OUTCOME ORIENTED OUTCOME ORIENTED Wrap a theraband or voodoo floss around a post, and get on the floor in a
standing kneel. Set the band at belly button height.

7 BARBELL WARMUP SETS

Material adapted from Foundations of Sport and Exercise Psychology 5th Edition, Weinberg, Robert & Daniel Gould ramping load progressions before work sets

BARBELL WARMUP WATCH VIDEO

On a good training day, click here Take a look at the main lift rep count and load. If reps are 8-10, start with warmup
sets at 6-8, then 3-5, then 2-4 until you are ready to begin. If reps are 3-5, start
On a bad training day, click here with warmup sets of 6-8, then 2-4, then 1-3, repeating 1-3 until you are within
range. For 1-3, start with 3-5, then 1-3, repeating sets until you are within range.
Combine with autoregulation to determine the appropriate load and sensible
jump sizes.
BAD TRAINING DAYS

Clearly describe what happened: possible scenarios:

Why do you think this happened?

How did this make you feel?

How do you think you can improve?

How can this be avoided?

Three takeaways or lessons from your bad session:

SOME CONTEXT
Bad days, whether in the gym or in competition, happen. In fact, days of diminished performance should
be expected given our knowledge as to how fitness and fatigue relate. That said, even in “fresh” states,
we may simply have off days. They’re a part of being an athlete and are inescapable, no matter how
diligently we work or how good we are. Though inevitable, we can change the way we react to them so
that they don’t lead to more as a result of our psychological outlook.

ALLOW MISTAKES TO BE A LEARNING CURVE FOR GROWTH:

Instead of dwelling on mistakes and allowing negative self talk to consume us about our errors, shift
your focus to allowing the mistake to become something you can learn from. View them as something
that can make us better. When you let go of the past performance and think of it as something you can
learn from, it can become a platform for growth. Remember to focus on the things you have active
control over, to view mistakes as temporary and as something that you have the agency to change.

For example: Bombing out of a powerlifting meet. Opportunity for growth: Why did this happen? What
could you do in the future to avoid this from happening? How can you be better at attempt selections?
Etc.

APPLICATION: Let Go and Overcome

1) Don't try to fight negative emotions such as sadness, anger, grief, etc. Just because an emotion is
negative, doesn’t mean it’s a BAD thing. Internalize your emotions and give yourself a set amount of
time to be upset. Make sure you stick to that time and use it as a cue for when you will stop (i.e. I will
allow myself the next 10 minutes to be upset, or until my new training block starts tomorrow). After
that, leave it in the past.

2) What are three takeaways or lessons that you can learn from your bad session? If you had a bad day
in the gym and weren't able to hit your prescribed weight… let’s think about why that was. Didn’t get
enough sleep? Did you notice an error in your form? Did you allow for too much negative self-talk?
Write them down.

3) Use visualization/imagery to walk through the same situation. This time, with a positive and
successful outcome. Don't rehearse the error… rather EXACTLY how you would have liked it to go. This
will help boost your self-confidence, allow you to move past any failures, and create a new and positive
self-perception… which will help you succeed for the next time.

GOOD TRAINING DAYS

Perhaps you just had an abnormally good training day. Let's take a moment to appreciate and internalize
this, as well as document some aspects of the day. This can be beneficial to reflect on how to create
more good training days by putting some of the same things in place in the future.

What made this experience positive?

How much sleep did you get the night before? SELECT
What did your diet look like the day leading into it?

How were anxiety levels? Were you psyched up or calm and collected?

Did you use visualization or imagery before the session? If so, what did that look like?

Did you use positive self-talk? How confident did you feel?

How were stress levels?

What kind of music were you listening to, if any?

What was going through your head immediately before your lift?

How did you feel afterwards?

 N/A

Good morning, First Name.

First Name
Last Name

180.1lbs 5'6" 18
Bodyweight, avg Height Age Calories, avg

g g 181g 7.70
Fat, avg Carbs, avg Protein, avg Recovery, avg
#N/A

7-day average
5.5 2 8 1 8
0.0 0.0 0.0 0.0 0.0

DATE WEIGHT FAT CARBS PROTEIN CALORIES CARDIO TRAINING DAY (1-4) NOTES SLEEP (1-10) STRESS (1-10) DESIRE TO TRAIN (1-10) FATIGUE (1-10) RECOVERY (1-10)

5/12/2020 180 180 no 1 example: great day today! 9 2 8 1 8 8.4

5/13/2020 180.2 182 2 2 8 1 8 7
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