Free Programs and Spreadsheets
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Experience level: Intermediate
Weeks: 16
Periodization: Conjugate Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.
Max effort days [Read more…]
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Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization, Wave Periodization
Powerlifting meet prep program: Yes
Program goal:Strength, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
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Experience level: Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]
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Experience level: Advanced, Intermediate
Weeks: 8
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting, Strength, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]
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Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Peaking, Powerlifting, Strength, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.
The spreadsheet comes with [Read more…]
Last updated
Experience level: Intermediate
Weeks: 8
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Strength, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]