Cor.Fit

Powerlifting, Strongman
Coach
Dylan Corless

Program 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

Features
1 sessions per week
Must use App app to view and log training
Program Training
$100
Get Elite Power Lifting: Final Boss
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Build Maximal Strength
Develop the raw strength needed to move heavier weights across the squat, bench press, and deadlift
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Increase Force Production
Train your ability to produce more force through advanced strength and power development methods.
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Peak Your Performance
Progress through structured phases that build strength, convert it into power, and prepare you to perform at your highest level.
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Sample Week
Week 1 of 5-week program
Sunday
1) Lower Activation 3 | CF Athlete

A

Isometric Overcoming Trap Bar Deadlift

3 x 3 @ 3

B1

DB Squat Jump

2 x 4

B2

Squat Jump

2 x 4

B3

Overspeed Jumps

2 x 4

C

Approach Box Jump

6 x 1

Sunday
2) EPL: Lower Strength | Squat (Con)

A1

Box Squat

5 x 4 @ 85 %

A2

Seated Box Jump

5 x 4

B

Bulgarian Split squat

4 x 6 @ 8

C

Romanian Deadlift (RDL)

4 x 6 @ 8

D

Hanging Leg Raise

3 x 12

Monday
1) Upper Activation 3 | CF Athlete

A1

Isometric Pushup Hold

3 x 0:30

A2

Inverted Row Isometric

3 x 0:30

B

Single Arm DB Overhead Hold

3 x 0:30

C

Isometric Overcoming Bench Press

3 x 3 @ 3

D

Plyo Pushup | Deep Oscillation

2 x 0:10

Monday
2) EPL: Upper Strength | Bench (Con)

A1

Pin Press

5 x 4 @ 85 %

A2

Prone Blackburns

5 x 8

B1

Lat Pulldown

4 x 6 @ 8

B2

Drop-Catch Inverted Row

4 x 4

C

Single Arm DB Clean & Press

4 x 6 @ 8

D

Med Ball Backwards Toss

3 x 8

Tuesday
Recovery Protocol | CF Athlete

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

Wednesday
2) EPL: Lower Strength | Trap Bar (Con)

A1

Rack Pull

5 x 4 @ 85 %

A2

Sprinter Step Up Launches

5 x 2

B

Landmine Lateral Lunge

4 x 6 @ 8

C

Nordic Curl

4 x 6

D

Front Rack Carry

3 x 20

Wednesday
1) Lower Activation 3 | CF Athlete

A

Isometric Overcoming Trap Bar Deadlift

3 x 3 @ 3

B1

DB Squat Jump

2 x 4

B2

Squat Jump

2 x 4

B3

Overspeed Jumps

2 x 4

C

Approach Box Jump

6 x 1

Thursday
1) Upper Activation 3 | CF Athlete

A1

Isometric Pushup Hold

3 x 0:30

A2

Inverted Row Isometric

3 x 0:30

B

Single Arm DB Overhead Hold

3 x 0:30

C

Isometric Overcoming Bench Press

3 x 3 @ 3

D

Plyo Pushup | Deep Oscillation

2 x 0:10

Thursday
2) EPL: Upper Strength | Dynamic Bench (Con)

A1

Banded Speed Bench

4 x 4 @ 70 %

A2

Rebound Reactive Chest Pass

4 x 0:05

B

DB Gorilla Row

4 x 6 @ 8

C

Barbell Overhead Press

4 x 6 @ 8

D

Standing Cable Wood Choppers

3 x 8

Friday
Recovery Protocol | CF Athlete

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

Coach
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