This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
- linear progression program
- high frequency program
- off-season program
- equipped lifting program
- bench-only program
All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]
Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!