Single-Ply Powerlifting Cycle

Wenning Strength

Coach

Matt Wenning

In this comprehensive 10-week program, you'll find step-by-step video tutorials for each exercise, ensuring you perfect your form and optimize your performance for your next meet.

With a focus on daily routines and recovery strategies, this will make a huge impact when you compete. After all, it was written by a 3-time world champion powerlifter. Who would YOU rather listen to? The people who take Matt's advice never regret it. In fact, they keep coming back again and again.

Why? RESULTS.

Join the ranks of champions by following Matt Wenning's proven methods. Don't hesitate to dive into this program, so that your next single-ply powerlifting meet is a memorable one for all the right reasons. And if you're not competing but want to get into similar shape, this is the program for you.

Are you ready to start?

$25

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Features

Coaches At Your Fingertips

Our coaches, along with our active community, are here to help you through the programming.

Programming 6 days per week

Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.

Video Demonstrations and Explanations

Matt Wenning showcases and explains every exercise through instructional videos.

Committed Community

A vibrant community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Safety Bar Squat Rack // Safety Bar // Belt Squat Machine // 45-Degree Back Extension Bench // Decline Sit-up Bench // Glute Ham Raise Machine // Cable Machine // Barbell with Weight Plates // Dumbbells // Foam Roller // Sled

Recommended

Resistance Bands // Chains // Axle Bar // Rope Attachment // Dip Belt // Walking Treadmill with Incline Function // Adjustable Bench // Lat Pulldown Machine // Rope

Sample Week

Week 1 of 10-week program

Sunday

DAY 1: MAX EFFORT LOWER

Dynamic Mobility (Warm-Up)

@ 10:00

Belt Squat

4 x 25

45 Degree Back Extension

3 x 12

Decline Situps

3 x 25

Safety Bar Squats

7 x 3

Zercher Squat

7 x 3

Glute Hamstring Raises (GHR)

Standing Cable Crunch

3 x 20

45 Degree Back Extension

3 x 8

Monday

DAY 2: MAX EFFORT UPPER

DB Internal External Rotation

@ 10:00

Rear Delt Rows

3 x 25

Tricep Pushdowns

3 x 20

Lat Pulldowns

3 x 20

Football Bar Bench Press

7 x 3

JM Press

Seated Military Press (DB Military Press)

Tuesday

DAY 3: RECOVERY

Foam Rolling

@ 20:00

Walk.

@ 20:00

Wednesday

DAY 4: OFF

REST

Thursday

DAY 5: DYNAMIC LOWER

Dynamic Mobility (Warm-Up)

@ 10:00

Sled Drags

4 x 50

Speed Squats

6 x 3

Conventional Deadlift

10 x 3

Barbell Squat

Barbell Shrugs

Friday

DAY 6: DYNAMIC UPPER

DB Bench Press

4 x 25

Lat Pulldowns

4 x 15

DB Tricep Fold-Ins

4 x 25

Speed Bench Press

6 x 3

Tricep Pushdowns

3 x 10

Band Rear Delt Pull Aparts

3 x 25

Rope Swings (Any Way)

1 x 250

Saturday

DAY 7: GPP & RESTORATION

Seated Calf Raises

3 x 25

Banded Crunches

3 x 30

Sled Drags

3 x 50

Coach

More from Wenning Strength

Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

Go for Greatness

With a world-champion powerlifter on your side, you've got an incredibly huge chance of success. Follow his directions and you won't regret it. Are you in or will you miss out? The choice is yours.

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FAQs

I’m new to the program, where should I start?

We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!

I see the term “meso” a lot. What does that mean?

This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.

Should I know my 1-rep max for squat, bench, and deadlift?

We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).

What does RPE mean and how do I implement it into my workouts?

The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.

How should I warm-up / cool down?

Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.

What does a standard training week entail?

Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).

What if my schedule doesn't permit me to train four days a week?

Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.

How much recovery time should I allow between each training session?

To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.

What are tempos?

A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.

Can you help me track my diet & nutrition?

Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.

The Proof