Strength Training Program Spreadsheets
Strength training programs are designed to increase the maximal force of the athlete's musculature. While the routines emphasize growing the strength of the athlete, they generally will also induce hypertrophy and trigger muscle growth. If hypertrophy is the primary goal, a powerbuilding or bodybuilding program is a better fit.
Strength routines differ from powerlifting programs in that they are not specifically designed to maximize the single rep max of the competition power lifts. However, many strength programs can be reasonably used as off season work for powerlifters as long as the program followed by a powerlifting peaking program before a meet.
Popular Strength Training Routines:
If you're not sure what the best strength training program is for you, one of the above will be a good starting point. The latest programs added are available below.
Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.
Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]
Dark Horse Program Overview
Notes directly from Brian:
- Fill in your competition lifts and 1RMs in the spreadsheet
- In each wave, for each of the first 4 days, set your conditioning workout
- Pick a variation for each ME Wave
- In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise