Powerlifting Prep

Meditations: Strength, Power and Fitness

Powerlifting
Coach
Robert Elliott B.S. EMS, CSCS

This is a comprehensive powerlifting program that uses fact based training principles to take you strength training all the way to peaking. This program will prepare you for any powerlifting meet or max effort attempt.

$15
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Train to be a Competitive Powerlifter
This program is designed for athletes who want to become stronger, improve their technique, and compete in powerlifting.
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 4 days per week
Daily strength 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbells // Conventional Gym Access
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Assault Bike

1 x 5:00

B1

Walking Hip Opener

1 x 20

B2

Sling Shot Side Step

1 x 20

B3

Air Squat

1 x 15

C

Back Squat

1 x 1

D

SSB Goodmorning

3 x 8

E

Leg Extension

3 x 10

F

Donkey Kickback

3 x 12

G

Straight Arm Pulldown

3 x 15

H

Foam Roll

1 x 5:00

Monday
Week 1 Day 2

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Bench Press

1 x 1

D

Lat Pulldown (Close Grip Lateral)

3 x 8

E

Bench Press Machine

3 x 10

F

DB Lateral Raise

3 x 12

G

Side Plank

2 x 0:30

H

Foam Roll

1 x 5:00

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 5:00

B1

Walking Hip Opener

1 x 20

B2

Sling Shot Side Step

1 x 20

B3

Air Squat

1 x 15

C

Deadlift

1 x 1

D

Belt Squat March

3 x 40

E

Goblet Squat

3 x 10

F

Single Leg Curl

3 x 12

G

Sled Pull

3 x 70

H

Foam Roll

1 x 5:00

Thursday
Week 1 Day 5

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Bench Press

5 x 3

D

Low Row

3 x 8

E

Cable Fly

3 x 10

F

DB Skull Crusher

3 x 12

G

Ab Wheel

3 x 12

H

Foam Roll

1 x 5:00

Coach
More from Meditations: Strength, Power and Fitness
coach-avatar Robert Elliott B.S. EMS, CSCS

Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life, and that passion has developed into a love for strength sports. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS from the NSCA. Robert has both the knowledge and experience to help you achieve your goals and hit that next PR.

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Strength For All

Unleash your strength potential and become more technically proficient.

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The Proof
verified-athlete-avatar Mel Brave

Strength Enthusiast

Verified Athlete

"It was a full day of being supported in ways that help to heal my whole being. You helped in a way that made accepting the help also free safe. Thank you so much for being you and doing your job so very well. You are appreciated."

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