30 Seconds Summary
Two Options to Plan Your Training Year

  • Option One focuses on a year of intense competition preparation, emphasizing primary lifts like Squat, Bench, and Deadlift with specific accessory exercises to boost performance. After the competition year, a recovery phase focuses on addressing weaknesses, gaining muscle or losing fat, and maintaining lift competencies without high intensity.
  • Option 1B, the recovery post-competition, involves less specific training to correct imbalances, improve mobility, and adjust body composition, setting the stage to taper into another competitive phase.
  • Option Two breaks down the training cycle into smaller segments (mesocycles and microcycles), allowing for a balanced focus between movement quality and specific training for competitions, best managed with the help of a coach to adjust training variables effectively.
  • Both training options offer structured approaches to powerlifting, with Option One being more self-manageable for those with irregular schedules and Option Two ideal for those who can maintain consistent, coach-led programming.
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