Introduction to Powerlifting: Training by Jakob De Coninck in TrainHeroic

Introduction to Powerlifting

Synergy - Strength

Powerlifting
Coaches
Jakob De Coninck and Jack Barry

Do you want to feel stronger, more empowered and confident in the gym?

Are you hesitant to lift anything heavier that you currently do out of fear of hurting yourself?

Do you want to increase the weight on the bar but just not sure how to go heavier safely?

Maybe you just want to bench two plates like your gym bro.

What ever the reason our programming will set you up for success. We outline the key details in your warm up and throughout the session to best set you up to improve your lifting technique whilst also safely increasing the weight on the bar.

benefit-image-0
Technique > Confidence > Strength
Learn the best movement pattern. Gain confidence under the bar. Remove pain and niggles in your training. Watch your strength soar
Features
feature-icon
Programming 4 days per week
4 sessions to provide your body with enough stimulus to grow & progress also balanced with enough rest time to allow your body to recover & develop
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on the app.
Equipment
Required
Barbell // Weight Plates // Dumbbells
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Glute Bridge

1 x 15

A4

Glute Clams

1 x 15

A5

Hip Airplane

1 x 15

B1

Back Squat

4 x 6

B2

Breath plank

3 x 4

C1

Barbell RDL

3 x 10

C2

Pushup with Reach

3 x 6

D1

SA Cable Row

3 x 10

D2

Cable rear delt fly

3 x 12

D3

Tricep Rope Pulldowns

12, 12, MAX

Monday
Week 1 Day 2

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Hip Airplane

1 x 15

A4

Scapula Chin's

2 x 6

A5

Side Lying External Rotation

2 x 12

B1

Bench Press

3 x 8

B2

Cable Face Pull

3 x 12

C1

Lat Pulldown

3 x 12

C2

SL Hip Thrust

3 x 10

D1

DB Bicep Curls

3 x 8

D2

DB Chest Fly

3 x 12

D3

Banded Dead Bug

3 x 6

Wednesday
Week 1 Day 4

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Glute Bridge

1 x 15

A4

Glute Clams

1 x 15

A5

Hip Airplane

1 x 15

B1

Deadlift

3 x 5

B2

Breath Deadbug

3 x 5

C1

Tempo Back Squat

3 x 6

C2

SA Landmine Press and Reach

3 x 10

D1

Seated DB Shoulder Press

3 x 10

D2

DB Lateral Raise

3 x 15

Thursday
Week 1 Day 5

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Hip Airplane

1 x 15

A4

Bottom Up KB Press

1 x 6

B1

Tempo Bench Press

3 x 8

B2

Pendlay Row

3 x 10

C1

Incline DB Bench Press

12, 12, MAX

C2

Split Squat.

3 x 8

D1

Cable Bicep Curl

12, 12, MAX

D2

Cable Tricep Extensions

12, 12, MAX

D3

Cable Pallof Press

3 x 10

Coaches
coach-avatar Jakob De Coninck

Jakob has a deep understanding and passion for anatomy and biomechanics. His love of these has resulted in study and analysis of human movement to help him improve his coaching of clients technique and training.

coach-avatar Jack Barry

As a National level powerlifter Jack's experience in under the bar is second to none. Jack lives and breathes powerlifting and has spent every spare hour outside of the gym refining his understanding and skills in relation to powerlifting and bodybuilding

closer-image-1
closer-image-2
Gain Confidence

Learn, grow & progress

Get Introduction to Powerlifting
closer-image-3
FAQs
I have never deadlifted before does that matter?
Not at all. This is design to teach you the basics, learn how to move properly and get your strength journey started
I don't want to hurt myself by going heavier
We understand going up in weight can be intimidating. We provide all the tools and technique advice to allow you to increase your weight without fear of hurting yourself
Introduction to Powerlifting