Iron Valley Strength and Performance
Powerlifting11 week programme designed to increase your squat, bench and deadlift by 10%. Structured and designed by my experience and qualification as a coach/trainer and sport therapist.
The programme is split in into 3 cycles consisting of a strength and peak phase. There is mobility and recovery days to make sure you stay away from injury and get the best out of this programme.
This programme is best for increasing your numbers fast. It not advised to reset your numbers from the PR's you have made and complete the programme again.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Biking
1 x 3:00
A2
Worlds Greatest Stretch
1 x 10 @ 0:05
A3
Adductor Hip Opener
1 x 22.046 @ 10
A4
Ankle Mobilizer
1 x 10 @ 5
A5
Foam Roller Hack Squat
1 x 10 @ 0:05
A6
Glute Bridge Rehab
1 x 10 @ 5
A7
Copenhagen Side Palnk
1 x 10 @ 0:03
A8
Side Plank Clamshell
1 x 10 @ 0:05
A9
Dead Bug
1 x 10
A10
Bird Dog
1 x 10
A11
Band Pull-Apart
A12
Banded Shoulder Warm-Up
1 x 10 @ 0:03
B
Back Squat
8, 4, 2 @ 44.09, 132.28, 176.37 kg
C1
Back Squat
5 x 87.5 @ 3
C2
Back Squat
4 x 175.2657 @ 8
D1
Romanian Deadlift - RDL
3 x 12 @ 132.28 kg
D2
Bulgarian Split Squat
4 x 8 @ 44.09 kg
A1
Banded Shoulder Warm-Up
1 x 10 @ 0:03
A2
Band Chest Press
1 x 15
A3
Banded Rows
1 x 15
A4
Banded Tricep Extensions
1 x 10
A5
Banded Curls
1 x 10
A6
Banded High Knees
1 x 10
B
Bench Press
10, 6 @ 44.09, 88.18 kg
C1
Bench Press
5 x 3 @ 126.76 kg
C2
Barbell Incline Bench Press
4 x 8 @ 115.74 kg
D1
D Handle Lat Pull down
D2
Wide Grip Cable Row
D3
Over Head Tricep Extension
3 x 15 @ 9
D4
Skull Crusher
4 x 8 @ 8.5
A1
Worlds Greatest Stretch
A2
Side Plank Clamshell
A3
Copenhagen Side Palnk
A4
Banded Good Morning
A5
Banded Rows
A6
Shoulder Girdle Warm Up
A7
Halting Sumo Deadlift
1 x 44.092 @ 10
B
Deadlift Sumo
8, 3, 2, 2 @ 132.28, 176.37, 2.2, 2.2 kg
C1
Deadlift Sumo
4 x 4 @ 242.51 kg
C2
Halting Sumo Deadlift
3 x 8 @ 192.9 kg
D1
Wide Grip Cable Row
3 x 12 @ 8.5
D2
Chest-Supported DB Row
4 x 8 @ 9
D3
Close Grip Pull Down
3 x 15 @ 9
A1
Biking
1 x 3:00
A2
Worlds Greatest Stretch
1 x 10 @ 0:05
A3
Adductor Hip Opener
1 x 22.046 @ 10
A4
Ankle Mobilizer
1 x 10 @ 5
A5
Foam Roller Hack Squat
1 x 10 @ 0:05
A6
Glute Bridge Rehab
1 x 10 @ 5
A7
Copenhagen Side Palnk
1 x 10 @ 0:03
A8
Side Plank Clamshell
1 x 10 @ 0:05
A9
Dead Bug
1 x 10
A10
Bird Dog
1 x 10
A11
Band Pull-Apart
A12
Banded Shoulder Warm-Up
1 x 10 @ 0:03
B
Back Squat
8, 4, 2 @ 44.09, 132.28, 176.37 kg
C1
Back Squat
4 x 77.5 @ 5
C2
Back Squat
4 x 148.8105 @ 10
D1
Romanian Deadlift - RDL
3 x 12 @ 132.28 kg
D2
Hip Thrust
4 x 8 @ 176.37 kg
D3
Leg Extension
3 x 12 @ 8.5
A1
Banded Shoulder Warm-Up
1 x 10 @ 0:03
A2
Band Chest Press
1 x 15
A3
Banded Rows
1 x 15
A4
Banded Tricep Extensions
1 x 10
A5
Banded Curls
1 x 10
A6
Banded High Knees
1 x 10
B
Bench Press
10, 6 @ 44.09, 88.18 kg
C1
Bench Press
5 x 4 @ 110.23 kg
C2
Barbell Incline Bench Press
4 x 8 @ 99.21 kg
D1
Incline DB Skull Crusher
4 x 10 @ 8
D2
D Handle Lat Pull down
3 x 12 @ 8
D3
Close Grip Pull Down
4 x 10 @ 8
D4
Chest-Supported DB Row
3 x 8 @ 8.5
E
Straight Arm Pull Down
3 x 15 @ 8.5
A
Full Body Mobility SU
A
Full Body Mobility Routine
