The Strength Athlete’s 9 Week Intermediate Powerlifting Program
Description from TSA:
We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a testing week at the end of the cycle. The program is designed to work on many of the shortcomings and inefficiencies we see in common intermediate and beginner level powerlifters. Namely, underdeveloped posterior chains, lack of technical practice with the competition lifts, control off the floor in the deadlift, and upper body hypertrophy.
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TSA 9 Week Intermediate Powerlifting Program Spreadsheet
