Cor.Fit
Powerlifting, StrongmanProgram Description:
This advanced Powerlifting program combines a modified Triphasic training model with advanced strength and performance modalities to develop highly trained athletes. The program progresses through isometric, eccentric, and concentric emphases to build structural integrity, improve force absorption, and ultimately maximize force production and rate of force development.
Each phase builds upon the adaptations of the previous phase while maintaining a strong emphasis on Squat, Bench Press, and Deadlift performance. Advanced training modalities are incorporated to provide higher-level athletes with the stimulus necessary to continue progressing beyond traditional strength programming.
The program emphasizes technical efficiency, positional strength, force production, RFD, and intelligent overload, while strategically managing intensity and fatigue. Athletes will learn to not only produce greater absolute force, but to express that force efficiently through the competition lifts.
This program is designed to take an athlete through a complete progression of structure → absorption → production → expression, culminating in the ability to maximize strength performance when it matters most.
Primary Outcomes:
- Increase Squat, Bench Press, and Deadlift performance
- Build structural integrity and positional strength
- Improve eccentric force absorption and control
- Maximize concentric force production
- Increase rate of force development
- Improve technical efficiency under heavy loads
- Utilize advanced overload and training modalities
- Convert foundational adaptations into maximal strength expression
- Develop the ability to peak performance while managing fatigue
1 sessions per week
Must use App app to view and log training
Program Training
A
Isometric Overcoming Trap Bar Deadlift
3 x 3 @ 0:03
B
Overspeed Jumps
3 x 4
C
Approach Tuck Jump
4 x 1
A
Pause Back Squat
5 x 4 @ 75 %
B1
Front Rack Split Squat
4 x 4 @ 7
B2
TrapBar Jump
4 x 4 @ 95 lb
C
Romanian Deadlift (RDL)
3 x 8 @ 7
D
Dead Bug
3 x 0:30
A
Isometric Overcoming Bench Press
3 x 3 @ 0:03
B
Overspeed Plyometric Pushup
3 x 4
C
Stick Drop-Catches
3 x 0:10
A
Paused Bench Press
5 x 4 @ 75 %
B
Pull-Up
3 x 8
C1
Seated DB Shoulder Press
3 x 8 @ 7
C2
Scarecrows
3 x 8
D
Skull Crushers
3 x 10 @ 7
E
Chinese Plank
3 x 0:30
A
Treadmill Work
1 x 10:00
B1
Tree Pose
For Completion
B2
WORLD'S GREATEST STRETCH
For Completion
B3
Warrior 1
For Completion
B4
Warrior 2
For Completion
B5
Downward Dog Lunge Rotation
For Completion
B6
T-Spine Reach
For Completion
B7
Thoracic Extension on Foam Roller
For Completion
B8
Couch Stretch (Hip Flexors)
For Completion
C1
T Spine Foam Roll
For Completion
C2
Foam Roll IT Bands
For Completion
C3
Foam Roll IT Bands
For Completion
C4
Quad Foam Roll
For Completion
A
Isometric Overcoming Trap Bar Deadlift
3 x 3 @ 0:03
B
Overspeed Jumps
3 x 4
C
Approach Tuck Jump
4 x 1
A1
Deficit Deadlift
5 x 4 @ 75 %
A2
Iso Step Down
5 x 5
B
Goblet Lateral Lunge
3 x 8 @ 7
C
Iso Extreme Nordic Hamstrings
3 x 5
D
Pallof Press Hold
3 x 0:30
A
Isometric Overcoming Bench Press
3 x 3 @ 0:03
B
Overspeed Plyometric Pushup
3 x 4
C
Stick Drop-Catches
3 x 0:10
A1
Banded Speed Bench
4 x 4 @ 60 %
A2
Plyo Push-Up
4 x 4
B
Bent Over Row
3 x 8 @ 7
C1
Cuban Press
3 x 8 @ 7
C2
DB Lateral Raise
3 x 8 @ 7
D
Alternating DB Hammer Curl
3 x 10 @ 7 lb
E
Trap Bar Farmer's Walk
3 x 20
A
Treadmill Work
1 x 10:00
B1
Tree Pose
For Completion
B2
WORLD'S GREATEST STRETCH
For Completion
B3
Warrior 1
For Completion
B4
Warrior 2
For Completion
B5
Downward Dog Lunge Rotation
For Completion
B6
T-Spine Reach
For Completion
B7
Thoracic Extension on Foam Roller
For Completion
B8
Couch Stretch (Hip Flexors)
For Completion
C1
T Spine Foam Roll
For Completion
C2
Foam Roll IT Bands
For Completion
C3
Foam Roll IT Bands
For Completion
C4
Quad Foam Roll
For Completion
Build strength. Refine your craft. Move more weight. Be The Standard.
Get Elite Power Lifting: Level 1
