OlyPower
Powerlifting
Coach
Helgi Arnar Jónsson
4 vikna plan, 3 æfingardagar í viku með áherlsu á squat, bench og deadlift. Þungt próram em endar á max degi þar sem tekið er max í öllum þremur lyftunum!
Lift heavy or die trying!
3 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level, or background
Delivered through TrainHeroic
Sweat 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 through an app.
Equipment
Recommended
Barbell // plates // dumbbell
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Back Squat
5, 3, 1, MAX @ 65, 75, 85, 65 %
B
Bench Press
3, 3, 3, MAX @ 60, 70, 80, 60 %
C
DB suitcase walking lunges
3 x 10
D1
Heels elevated goblet squat
3 x 10
D2
RNT DB back step lunge
3 x 10
Tuesday
Week 1 Day 3
A
Deadlift
5 x 5 @ 75 %
B
Strict Press
5 x 3 @ 75 %
C1
Romanian Deadlift
3 x 10
C2
1-Arm DB Row
3 x 10
D1
Seated DB Press
3 x 10
D2
SA DB Lateral Raise
3 x 10
Thursday
Week 1 Day 5
A
Back Squat
5 x 5 @ 75 %
B
Bench Press
5 x 5 @ 75 %
C1
Incline DB Bench Press
3 x 10
C2
DB Chest Fly
3 x 10
C3
Push Ups
3 x MAX
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