Club Powerlifting | 4 Week

The Dirty Gym

Powerlifting

Coaches

Casey Strope, Marcus Mucheck and Amber Hansen

Increase Technical efficiency.

Build Strength.

Develop Your Physique.

Train Like the Athlete you are!

Over the past decade, The Dirty Gym has taken athletes to the highest stages of powerlifting across all federations, from The WPO to IPL Worlds. Take your training and technique to the next level.

Main movements are prescribed to elicit the perfect training response, no more trying to decide how many reps or sets you're doing for the day. Intensity, and volume are tightly monitored to best increase your overall strength.

Supplementals are specifically chosen to increase technical efficiency and build musculature.

Accessory movements to address weaknesses, increase muscular coordination, and get a mind bending pump.

Ready to be under the watchful eyes of our training team? This is your sign to get started!

$15

Get Club Powerlifting | 4 Week

Coaches that Have Been There!

Platform experience is a must, and our team has your back. Feel confident in your preparation, be ready for meet day obstacles, and create the perfect plan to maximize your platform performance.

Develop Strength

Appropriate training intensity and volume are integral to developing maximal strength. Our team brings our decades worth of training knowledge to your program.

Refine Movement Patterns

We are all not built the same, we each have unique leverages. Find the best set-up and execution for your own body with our team who has years of experience in person watching movement daily.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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, GHD, Dumbbells // Standard Machines including: hack squat or leg press, hamstring

Recommended

Calibrated Plates, federation specific competition barbells

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

DG |The Bench Press

5, 4, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 60, 70, 70, 75, 75, 75, 75, 75 %

Back Squat

8 x 5 @ 50, 60, 60, 70, 70, 70, 70, 70 %

DG |The Bench Press

5, 5, 4, 4, 4, 4 @ 50, 60, 70, 70, 70, 70 %

DB Fly

5 x 10

DG | GoodMorning

5 x 5

Tuesday

Week 1 Day 3

Deadlift to Knee

8 x 3 @ 50, 60, 70, 70, 75, 75, 75, 75 %

Incline Bench Press

4 x 6

Rack Pull

8 x 4 @ 55, 65, 75, 75, 85, 85, 85, 85 %

DG | Barbell Lunge (In Place)

5 x 5

DG | Weighted Sit-up

3 x 10

Thursday

Week 1 Day 5

DG |The Bench Press

5, 5, 4, 3, 3, 2, 2 @ 50, 60, 70, 75, 75, 80, 80 %

DG |The Bench Press

3, 3, 4, 6, 8 @ 75, 75, 70, 60, 50 %

DB Fly

5 x 10

Back Squat

5, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 75, 75, 75, 75, 75 %

DG | GoodMorning

5 x 5

Coaches

More from The Dirty Gym

Casey Strope

Casey brings her vast expertise in both strength training and conditioning. She has a BS in Materials Engineering, but over the past decade has qualified for CrossFit Regionals 5x, nationals in weightlifting with numerous Ohio State Championships under her belt, is nationally ranked in powerlifting; raw, single-ply, and multi-ply!

Marcus Mucheck

Having personally competed in and won National recognition in nearly every Strength Sport there is, Marcus brings a huge breadth of unique training methods as the Head Coach of The Dirty Gym. Marcus is currently an Elite Powerlifter, Record Holding Lightweight Strongman and is a Nationally Ranked Weightlifter.

Amber Hansen

Since 2016 Amber has worked up to the biggest raw and equipped platforms in powerlifting history and has also dabbled in Highland Games. With a background in figure skating, track & field, and roller derby, she's a one-woman show! Amber works for the U.S. Air Force at Wright State University, and on weekends you can find her slinging iron at EliteFTS.

Ready to start training?

If you love this 4-week block...Join our community of coaches and athletes. Take your strength to new heights. Train optimally for your build, with our experience-based training. Compete on the biggest stages of the powerlifting world.

Get Club Powerlifting | 4 Week