12-Week Peaking Cycle: Training by Ethan Parker in TrainHeroic

Reach Functional Fitness

Powerlifting
Coach
Ethan Parker

Tired of hitting minuscule PR's every meet? Feeling run down going into competition and struggling to find what works for you? My 12-Week Peaking Cycle is GUARANTEED to give you the total you're looking for in your next competition. You will begin your first five weeks with a hypertrophy-based style block and then transition into a power-building block that will drastically increase your strength and power output. Each compound lift will have percentages for every session, so no more guessing with RPE based training. You will also be given a warm-up and cool-down for every session to ensure you are primed for heavy lifting. With this 12-week program, you will never have to wonder your training will look like going into a meet. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
2021-9-27

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Banded Deadlift

1 x 8

C

Deadlift

3 x 8

D

Bench Press

5 x 10

E

JM Press

3 x 12

F

Lower Back Extensions

3 x 12

G

Nordic Hamstring Curls - Band Assisted

3 x 10

Conditioning

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Monday
2021-9-28

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Back Squat

1 x 5

C

Safety Squat Bar Squats

3 x 10

D

Barbell Pendlay Row

3 x 10

E

DB Lunges

3 x 20

F

Ab Wheel

2 x 12

Conditioning

G

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Wednesday
2021-9-30

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Eccentric Deadlift

3 x 5

C

Bench Press

5 x 12

D

Explosive Pendlay Row

3 x 10

E

DB Bench Press

F

Barbell RDL

3 x 12

G

Barbell Bulgarian Split Squat

3 x 16

Conditioning

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Thursday
2021-10-1

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Front Squat

3 x 10

C

Front Squat

D

Glute-Ham Raise

3 x 10

E

Lat Pulldown

3 x 18

F

Plank

2 x 0:45

Conditioning

G

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

12-Week Peaking Cycle