6 Week Powerlifting Cycle Iron Classic: Training by Joseph Cosenza in TrainHeroic

Marble Strength

Powerlifting

Coach

Joseph Cosenza

This program is perfect for Gym Owner;'s looking to get their athletes ready for the Iron Showdown in Freehold, NJ on September 3rd 2023. 3 Days a week with a focus to improve the Squat, Bench and Deadlift for Competition.

Features
3 sessions per week
Must use App app to view and log training
Program Training

$100

Get 6 Week Powerlifting Cycle Iron Classic

Mapped Out Plan

This is the ideal program to run for a 6 week beginner workshop. 3 Days a week, video demonstrations and goals for each workout with flexibility for your Coaches to shine!

Find the Athletes

We have done all of the work for you! Just find the athletes to run the workshop and you will build a stronger community!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

BarbellDumbbellsWeight PlatesBands

Sample Week

Week 1 of 6-week program

Sunday

6 Week Powerlifting Program: Week 1 Day 1

Warmup

Hip Circle 2-3 Minutes of walking and Squatting 2 Rounds 10 Banded Squats and Deadlifts 10 Squat Jumps 10 Leg Swings 10 Scorpions 10 Air Squats then Squat Warm Up Empty Bar 2 Sets of 10

Back Squat

1 x 5 @ 8

Back Squat

4 x 7 @ 80 %

RDL

4 x 6 @ 8

Back Extension

4 x 8

Box Jump

4 x 6

Tuesday

6 Week 1Week 3 Day 2

Warm Up

a. Hip Circle 2-3 Minutes. Loosen up hips and glutes. b. PVC or Band Warm Up - Dislocates, Pull Aparts, Presses Overhead and Underfeet Pull Aparts. c. 50 Band Tricep Extensions d. Shoulder Rotation warm up - Plate Raise and Flies. Bench Press Warm- UP 5 Sets of 10 Increase each set. Light weights.

Bench Press

1 x 5 @ 8

Bench Press

4 x 6 @ 80 %

One inch pause Bench

4 x 6 @ 70 %

Dip

5 x 6

Chin-Up

5 x 6

Skull Crushers

3 x 10

Pullover

3 x 10

Thursday

6 Week 1Week 5 Day 3

Warm Up

a. Hip Circle 2-3 Minutes. Loosen up hips and glutes. b. 10-20 Box Jumps c. 10-20 Lunge Steps d. 10-20 Ring Rows or Down Unders Deadlift Warm- UP 2 sets. 10 Deadlift 10 Clean 10 Press 10 Good Morning 10 Squat

Deadlift

6 x 4 @ 80 %

Pause Front Squat

5 x 4 @ 65, 65, 70, 70, 70 %

Bent Over Row

3 x 10

Seated DB Press

2 x MAX

Plank

2 x MAX

Coach