Crazy Strength
Powerlifting
Coach
Craig Spicer
Features
3 sessions per week
Must use App app to view and log training
Program Training
DEVELOPMENT OF STRENGTH BASE
This programme alternates between 3 and 4 day weeks and provides structure to develop all three powerlifting movements.
ATHELTE SPECIFIC PRESCRIPTION
Programming is prescribed according to your individual level of performance and is accompanied by all the assistance work required to build into a strength phase.
Features
Programming 4 days per week
Sport specific programming to enable you to manage your training and rely on the structure provided for you
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Managed and delivered through the superby easy to use Train Heroic App
Sample Week
Week 1 of 4-week program
Sunday
Powerlifting Beginner Meso: Week 1 Day 1
A
Back Squat
4 x 8 @ 65 %
B
Bench Press
4 x 8 @ 65 %
C1
Dumbell Chest Press
3 x 8
C2
Pendlay Row
3 x 8
D1
Lat Pulldown
3 x 8
D2
Plank
4 x 1:00
Monday
Powerlifting Beginner Meso: Week 1 Day 2
A
Deadlift
5 x 5 @ 70 %
B1
Bulgarian Split Squat
3 x 8
B2
Romanian Deadlift
3 x 8
C1
Prone Machine Hamstring Curl
3 x 8
C2
Z-Press
3 x 8
Wednesday
Powerlifting Beginner Meso: Week 1 Day 4
A
1 1/4 Back Squat
4 x 8 @ 60 %
B
Eccentric Bench Press
4 x 6
C1
Spoto Press
3 x 8
C2
1-Arm DB Row
3 x 8
D1
Cable Reverse Fly
3 x 8
D2
Barbell Roll Out
3 x 8
Thursday
Powerlifting Beginner Meso: Week 1 Day 5
A
Deficit Deadlift
6 x 4 @ 60 %
B1
Snatch Grip Deadlift
3 x 8
B2
Front Rack Lunges
3 x 8
C1
Nordic Curl
3 x 8
C2
DB Shoulder Press
3 x 8
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