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Easy-to-use spreadsheet that includes a 5-week training program customized to your training experience, weight class, and number of days you want to train.
Auto-regulated to help ensure you’re training within your Maximum Recoverable Volume (MRV) and getting the most out of your training.
Build up your weak points with options to choose your own exercises.
Built-in deload ensures you are properly managing fatigue so that you can maximize your next training cycle.
These templates are designed for those that compete in the sport of weightlifting (snatch, clean & jerk) or someone that wants to get better at those lifts. The powerlifting templates are designed for the sport of powerlifting (squat, bench, deadlift). They have similar themes (getting stronger, improving technique, etc.) but are directed towards their respective sports.
These templates are recommended as a stand-alone workout. Extra work for small muscles groups (shoulders, arms) is likely okay. Adding extra WOD's or other work will likely come at a trade off, of getting better at weightlifting. If you do want to add in WOD's to this, we would suggest getting the 4x/week option so you have more room to add in outside work.
These templates will improve your strength, but they are directed towards improving the weightlifting movements (snatch, clean and jerk). If those lifts don’t interest you, then the powerlifting templates (focusing on squat, bench, and deadlift) are your best bet.
The current strength template is 5 weeks long (4 weeks accumulating, 1 week deload). This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. After three such strength cycles, it would be best to do a peaking template or to switch back to hypertrophy training.
The five-day program has more volume spread throughout the week. For example, the five-day program has three days of squatting versus two days in the four-day program.
From a beta tester: “I averaged 90 minutes per weekday session, closer to 2 hours on the weekend sessions. If you really focused and cut out all the chatter and kept time between lifts minimal, you might be able to shave a half hour of time off that tops, but your mileage may vary.”
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