Your Brain on Track
PowerliftingThis program is primarily designed for High School Powerlifters training in the off-season with a final month that would prepare for a competition, but not necessarily a peak.
La Crosse area high school powerlifter who buy this program are able to use this program as their membership to join the powerlifting club.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Exp Push Up to Box
4 x 2
A2
Med Ball Rotational Throw
4 x 5
B
Bench Press
1 x 25 @ 70 %
C
Seated DB Shoulder Press
3 x 12
D1
Lat Pulldown
3 x 12
D2
Push-Up
3 x MAX
E1
Seated Incline DB Curls
4 x 25
E2
DB Incline Skull Crusher
4 x 25
A
Back Squat
1 x 25 @ 70 %
B
Romanian Deadlift (RDL)
2 x 12 @ 60 %
C1
Hyperextension
3 x 12
C2
Hanging Knee Raise
3 x 8
D
Forward Walking Lunges
1 x MAX
A
Conditioning Options
1 x 12:00
A
Exp Push Up to Box
4 x 2
B1
Incline Bench Press
5, 5, 5, 5, 5, 5, 5, MAX @ 70 %
B2
1-Arm DB Row
7 x 5
C
DB Lateral Raise
4 x 15
D1
DB Bicep Curls
3 x 25
D2
Tricep Pushdown
3 x 25
A
Zercher Squat
3 x 8 @ 69 %
B
Chair Deadlift
2 x 5
C
Barbell Deadlift
1 x 25 @ 70 %
D
DB Forward to Reverse Lunge
4 x 10
E
Reverse Hyperextension
4 x 15
