Elevar Strength
Powerlifting, Weightlifting4 Days Per Week:
3 Weeks - 50-75% Higher Volume Work
3 Weeks - 70-90% Strength Block
Features5 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
Deadlift Warmup
Deadlift Warmup: 3 Rounds: 10x20m Shuttles 10 Good Mornings (Bar Only) 10 Lunges 10 Mini Band Walks Each Way 10 Banded Ws MAX Dead Bugs Deadlift Warmup: 3 sets: Set 1: 5 Reps inch of the floor Set 2: 5 Reps normal up with a slow descent Set 3: 5 Reps normal tempo Build in weight to your first working set: 5 @ 50% 5 @ 60% etc.. up to your weight.
B
Deadlift
10, 10, 10, 5, 5 @ 50, 50, 60, 65, 70 %
C
1-Arm DB Row
3 x 12
D1
Step-Ups
3 x 10
D2
Single Leg RDL
3 x 10
E
Chin-Up
3 x MAX
F1
Weighted Plank Hold
3 x 0:30
F2
McGill Situp
3 x MAX
Recovery
G
Elevar Strength Stretch Series
1 min for each Static Stretch: Upper Body: - Wrist Stretches - Palm Fwd / Down / Rotation - Arm Across Deltoid Stretch - Dead Hang from Bar - Lat Stretch Both Sides - Front Rack Stretch - With Bar Lower Body: - 90/90 Stretch - Couch Stretch - Kosac Stretch - Forward Fold - Calf Stretch
Warmup
A
Bench Press Warmup
3 Rounds: 1 Min Run / Row / Cycle / Skip 10 Band Pull Aparts 10 Scapulae Pushups 10 DB Bench Light 10 Glute Bridges 30s Plank 30s Side Plank MAX McGill Situps Bench Warmup: Set 1: 10 Reps with bar - Focus on controlled tempo Set 2: 8 Reps @ 50% with controlled tempo Set 3: 5 Reps with 60% Pause on the Chest
B
Bench Press
10, 10, 10, 5, 5 @ 50, 50, 55, 60, 65 %
C
DB Bench Press
3 x 10
D1
Bent Over Row
3 x 12 @ 65 %
D2
Rear Delt Flyes
3 x 12
E1
Skull Crushers
3 x 20
E2
DB Bicep Curls
3 x 10
Recovery
F
Elevar Strength Stretch Series
1 min for each Static Stretch: Upper Body: - Wrist Stretches - Palm Fwd / Down / Rotation - Arm Across Deltoid Stretch - Dead Hang from Bar - Lat Stretch Both Sides - Front Rack Stretch - With Bar Lower Body: - 90/90 Stretch - Couch Stretch - Kosac Stretch - Forward Fold - Calf Stretch
Warmup
A
Squat Warm-up
Squat Warm up: 3 Rounds 1 Min Jog / Jump Rope / Cycle / Row 10 Goblet Squats (Light) 10 Single Leg Glute Bridges (each side) 10 Mini Band Walks (each way) 10 Band Pull Downs 30s Plank 3 sets of 5 reps with the BAR ONLY Set 1. Slow tempo 5s down Set 2. Pause 3s at the bottom Set 3. Speed as fast as you can Warm up sets: Build in weight up to your working set weight. For example if you are building to 80% you might go 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 1st Set at 80%
B
Back Squat
10, 10, 10, 5, 5 @ 50, 50, 60, 65, 70 %
C1
Glute Bridge
3 x 10
C2
Front Foot Elevated Split Squat
3 x 10
C3
Calf Raise
3 x 10
D1
Weighted Side Plank
3 x 0:30
D2
Dead Bug
3 x 0:30
D3
Shoulder Taps
3 x MAX
Recovery
E
Elevar Strength Stretch Series
1 min for each Static Stretch: Upper Body: - Wrist Stretches - Palm Fwd / Down / Rotation - Arm Across Deltoid Stretch - Dead Hang from Bar - Lat Stretch Both Sides - Front Rack Stretch - With Bar Lower Body: - 90/90 Stretch - Couch Stretch - Kosac Stretch - Forward Fold - Calf Stretch
Warmup
A
Bench Press Warmup
3 Rounds: 1 Min Run / Row / Cycle / Skip 10 Band Pull Aparts 10 Scapulae Pushups 10 DB Bench Light 10 Glute Bridges 30s Plank 30s Side Plank MAX McGill Situps Bench Warmup: Set 1: 10 Reps with bar - Focus on controlled tempo Set 2: 8 Reps @ 50% with controlled tempo Set 3: 5 Reps with 60% Pause on the Chest
B
Bench Press
5 x 3 @ 65, 70, 75, 80, 80 %
C
Shoulder Press
4 x 5 @ 60, 65, 70, 75 %
D1
Inverted Row
3 x MAX
D2
Push-Up
3 x MAX
E
Russian Twist
3 x 20
Recovery
F
Elevar Strength Stretch Series
1 min for each Static Stretch: Upper Body: - Wrist Stretches - Palm Fwd / Down / Rotation - Arm Across Deltoid Stretch - Dead Hang from Bar - Lat Stretch Both Sides - Front Rack Stretch - With Bar Lower Body: - 90/90 Stretch - Couch Stretch - Kosac Stretch - Forward Fold - Calf Stretch
