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Bridge City Barbell

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The Beginner Powerlifting Program follows a very linear progression. Beginner athletes are able to utilize simple linear progressions due to the fact that they wont accumulate fatigue as quickly since the absolute weight being lifted is relatively light. Higher training volumes stimulates more muscle growth and allows the athlete more "Practice under the bar".  Coupled with the longer training Blocks, Beginner athletes are able to push training longer, and use less frequent Deloads. 

The 14-week program follows a 5-week Hypertrophy Block, 5-week Strength block and 4-week Peak Block to train you right into competition. 

Powerlifting

Strength

Squat

Bench Press

Deadlift

Beginner

3 Days

Block Periodization

Beginner Powerlifting - 3 Sessions

Hypertrophy is a phase of training focused on building muscle. The main emphasis of this training will be increasing total volume of training over time, hence the increasing number of sets from week to week. We will also utilize more exercise variation during this time to support higher volumes and avoid staleness.

Hypertrophy Block (Weeks 1-5)

Strength Blocks aim to increase the force production qualities of your muscular and nervous systems. To achieve this, we will look to overload intensity, increasing the weight on the bar over the course of the block.

Strength Block (Weeks 6-10)

Peaking training is the final piece of preparation before a meet (or mock meet). The objectives of a Peaking Block are to: develop technical prowess, develop the physical/technical/neural/psychological skills of the 1 rep max and to manage the fitness/fatigue relationship.

Peaking Block (Weeks 11-14)

4 Days

Beginner Powerlifting - 4 Sessions

5 Days

Beginner Powerlifting - 5 Sessions

The Intermediate Powerlifting Program follows a alternating progression scheme, trading off weeks between more challenging Deadlift Training with lighter Squat/Bench work and vice versa.
This allows the athlete to decay some fatigue between the most challenging sessions while still maintaining fitness with moderate volume work. 

The 14-week program follows a 5-week Hypertrophy Block, 5-week Strength block and 4-week Peak Block to train you right into competition. 

Intermediate

Intermediate Powerlifting - 3 Sessions

Intermediate Powerlifting - 4 Sessions

Intermediate Powerlifting - 5 Sessions

The Advanced program utilizes an Undulating  (High/Medium/Low) training structure that allows for more recovery between the most challenging sessions which is necessary as Advanced lifters will accumulate more significant fatigue from their overloading work. 

The 12-week program follows a 4-week Hypertrophy Block, 4-week Strength block and 4-week Peak Block to train you right into competition. 

Advanced

Advanced Powerlifting - 4 Sessions

Hypertrophy Block (Weeks 1-4)

Strength Block (Weeks 1-4)

Peaking Block (Weeks 9-12)

The Advanced program utilizes an Undulating  (High/Medium/Low) training structure that allows for more recovery between the most challenging sessions which is necessary as Advanced lifters will accumulate more significant fatigue from their overloading work. 

The 12-week program follows a 4-week Hypertrophy Block, 4-week Strength block and 4-week Peak Block to train you right into competition. 


Advanced Powerlifting - 5 Sessions

This is a 12-week Specialized program designed to build your Squat and prepare you for a 1RM test. Squatting x3 per week using your main competition squat. The program consists of a 4-week Hypertrophy block to increase mass in the prime movers, leading into a 4-week Strength Block to focus more on force production and build strength , and finishing off with 4-week Peaking Block to fine-tune your skills under near max loads. 

Specialized Program

Squat Program

Strength Block (Weeks 5-8)