Introduction to Powerlifting Team: Training by Jakob De Coninck in TrainHeroic

Introduction to Powerlifting Team

Synergy - Strength

Powerlifting, Strength & Conditioning, General Fitness, Bodybuilding
Coaches
Jakob De Coninck and Jack Barry

Do you want to feel stronger, more empowered and confident in the gym?

Are you hesitant to lift anything heavier that you currently do out of fear of hurting yourself?

Do you want to increase the weight on the bar but just not sure how to go heavier safely?

Maybe you just want to bench two plates like your gym bro.

What ever the reason our programming will set you up for success. We outline the key details in your warm up and throughout the session to best set you up to improve your lifting technique whilst also safely increasing the weight on the bar.

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Technique
We provide you with the tools and the guidance to learn the correct technique for every lift. Guiding you every step of the way
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Confidence
With technique under control, it's time to get confident under the bar. With the correct programming we will help you feel in control and assured every rep you do.
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Strength
Technique, check. Confidence, check. Now it's time to unleash your true potential. Watch your strength soar and the weight on the bar rise now you have the support and tools at your disposal. Unstoppable.
Features
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Access to your coaches
Not everyone is the same and we pride ourselves on helping the unique differences in every lifter. We are simply a message away if you need assistance
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Programming 4 days per week
4 sessions to provide your body with enough stimulus to grow & progress also balanced with enough rest time to allow your body to recover & develop
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
We will be able to offer suggestions on technique execution and variations
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on the app.
Equipment
Required
Barbell // Weight plates // Dumbbells
Recommended
Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Glute Bridge

1 x 15

A4

Glute Clams

1 x 15

A5

Hip Airplane

1 x 15

B1

Back Squat

4 x 6

B2

Breath plank

3 x 4

C1

Barbell RDL

3 x 10

C2

Pushup with Reach

3 x 6

D1

SA Cable Row

3 x 10

D2

Cable rear delt fly

3 x 12

D3

Tricep Rope Pulldowns

12, 12, MAX

Monday
Week 1 Day 2

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Hip Airplane

1 x 15

A4

Scapula Chin's

2 x 6

A5

Side Lying External Rotation

2 x 12

B1

Bench Press

3 x 8

B2

Cable Face Pull

3 x 12

C1

Lat Pulldown

3 x 12

C2

SL Hip Thrust

3 x 10

D1

DB Bicep Curls

3 x 8

D2

DB Chest Fly

3 x 12

D3

Banded Dead Bug

3 x 6

Wednesday
Week 1 Day 4

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Glute Bridge

1 x 15

A4

Glute Clams

1 x 15

A5

Hip Airplane

1 x 15

B1

Deadlift

3 x 5

B2

Breath Deadbug

3 x 5

C1

Tempo Back Squat

3 x 6

C2

SA Landmine Press and Reach

3 x 10

D1

Seated DB Shoulder Press

3 x 10

D2

DB Lateral Raise

3 x 15

Thursday
Week 1 Day 5

A1

90/90 Hip Lift

1 x 6

A2

Lat Hang Breathing

1 x 12

A3

Hip Airplane

1 x 15

A4

Bottom Up KB Press

1 x 6

B1

Tempo Bench Press

3 x 8

B2

Pendlay Row

3 x 10

C1

Incline DB Bench Press

12, 12, MAX

C2

Split Squat.

3 x 8

D1

Cable Bicep Curl

12, 12, MAX

D2

Cable Tricep Extensions

12, 12, MAX

D3

Cable Pallof Press

3 x 10

Coaches
coach-avatar Jakob De Coninck

Jakob has a deep understanding and passion for anatomy and biomechanics. His love of these has resulted in study and analysis of human movement to help him improve his coaching of clients technique and training.

coach-avatar Jack Barry

As a National level powerlifter Jack's experience under the bar is second to none. Jack lives and breathes powerlifting and has spent every spare hour outside of the gym refining his understanding and skills in relation to powerlifting and bodybuilding

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Learn, grow & progress.

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FAQs
I have never deadlifted before, does that matter?
Not at all. This is design to teach you the basics, learn how to move properly and get your strength journey started
What if squats hurt my back?
Our training shouldn't put you in pain. We are here to help, if you feel something not quite right we are here to listen, watch and offer our advice to help you get moving pain free
What if I miss a training day?
Life happens, we get that! If you miss a day keep pushing on with the rest of the program, if 4 days is too much, reach out and we can change some of your sessions to make 3 days a week include everything you need and still improve
The Proof
verified-athlete-avatar Haydn Lock

Nothing but overwhelmingly positive

Verified Athlete

""They listen, the discuss, they explain and educate, and they plan with you every step of the way.""

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When you join a team you’re getting more than programming, you’re joining an online community.

Introduction to Powerlifting Team
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Introduction to Powerlifting Team
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Introduction to Powerlifting Team
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Introduction to Powerlifting Team