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Intro To Powerlifting

Coach Dan's Training

Powerlifting, Strength & Conditioning
Coach
Dan Allison

**The intro to powerlifting 20 week plan is a great way to get your feet wet in the sport of powerlifting.

This program will help you build a base of good form, muscle in all of the right areas, and give you the long term structure needed to succeed in this sport and make continual progress in your own lifts.

Split up into 4 different phases, we layer things on in a way that allows you to get familiar with movements while progressing things in a way that will keep you engaged.

After this 20 week plan you will feel very well rounded in your powerlifting training and be ready for something more advanced or even competing.**

$49
Get Intro To Powerlifting
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Efficient Plan
I take care of making sure you're doing the right amount of things in your training to keep you moving forward with minimal fluff. We get efficient with the targeted warm ups, the specific prescriptions on main lifts, and to the point accessory work.
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We cover all of your training bases
This means we get the proper amount of heavy stuff, fast stuff, and rep stuff to make sure we are targeting all of the different strength qualities to ensure we are doing everything we can to get stronger.
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We vary intensity over time
We wave up and down in intensity over each 5 week block. This allows us to not over do any one block and get stimulus in different rep ranges without burning out. This is the secret to long term success.
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We are specific with form examples
Clients enjoy having videos to refer to, ensuring that you are not confused about what we are looking for with each exercise.
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Guaranteed to add strength and muscle
As long as you follow this plan you are guaranteed to put on some muscle and increase your strength on your barbell powerlifts amongst your other gym movements.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
squat rack // barbell // plates // dumbbells // bands
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Sample Week
Week 1 of 20-week program
Sunday
Powerlifter Squat Day Block 1

A

Box Squat

5 x 5

B

Front Foot Elevated Split Squat

12, 10, 8

C

Romanian Deadlift

12, 10, 8

D

Leg Extension

12, 10, 8

E

Walking Plank

3 x 10

Monday
Powerlifter Active Recovery Days

A

Stationary Bike

1 x 30:00

B

Band Hip Flexor Stretch

1 x 1:00

C

Pigeon Stretch

1 x 1:00

D

Calf Stretch

1 x 1:00

E

Quad Foam Roll

1 x 1:00

F

Lat Foam Roll

1 x 1:00

Tuesday
Powerlifter Bench Day Block 1

A

Straight Arm Pulldown

3 x 20

B

Paused Bench Press

5 x 5

C

DB Bench Press

12, 10, 8

D

1-Arm DB Row

12, 10, 8

E

Hammer Curl

3 x 15

F

Band Tricep Push Down

1 x 200

Wednesday
Powerlifter Active Recovery Days

A

Stationary Bike

1 x 30:00

B

Band Hip Flexor Stretch

1 x 1:00

C

Pigeon Stretch

1 x 1:00

D

Calf Stretch

1 x 1:00

E

Quad Foam Roll

1 x 1:00

F

Lat Foam Roll

1 x 1:00

Thursday
Deadlift Day Block 1

A

Rack Pull

5 x 5

B

Goblet Squat

12, 10, 8

C

Seated Band Hamstring Curl

4 x 50

D

Back Extension

4 x 15

E

Side Plank

3 x 0:30

Friday
Bench Day 2 Block 1

A

Incline Bench Press

5 x 5

B

Lat Pulldown

12, 10, 8

C

DB Military Press

12, 10, 8

D

DB Tricep Extension

12, 10, 8

E

Seated DB Curl

12, 10, 8

F

DB Lateral Raise

4 x 20

Saturday
Powerlifter Active Recovery Days

A

Stationary Bike

1 x 30:00

B

Band Hip Flexor Stretch

1 x 1:00

C

Pigeon Stretch

1 x 1:00

D

Calf Stretch

1 x 1:00

E

Quad Foam Roll

1 x 1:00

F

Lat Foam Roll

1 x 1:00

Coach
More from Coach Dan's Training
coach-avatar Dan Allison

I have been an in person and online coach since 2010, working with competitive powerlifters from the beginner to elite level. Also oversee the training of other populations (ice hockey, every day adults, and more). I have been a competitor myself since 2006 and will be for life. I can relate to you as a lifter and guide you as a coach to the fullest degree.

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Let's get you stronger!

I know this program will help give you some stability in your plan, teach you how to go about a well rounded program, and set you up for continued success in your future.

Get Intro To Powerlifting
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Intro To Powerlifting
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