OverPowered Solo - Strength

OverPowered Athletics

Functional Fitness, Functional Training, Strength & Conditioning
Coach
Cameron Joseph

Unlock Your Full Potential with our OverPowered:Solo Comprehensive Strength Training Program!

Focusing on Olympic and Power lifting as the core, with bodybuilding and ancillary exercises rounding out each session - expect to see MASSIVE increases in your PRs, perfect positional strength / technique, and build more new muscle than you ever thought was possible.

$40 / mo
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Individual percentages and lifting guide
No longer will you have to guess your numbers, or over/undershoot proper intensities that ultimately leave gains on the table. Each workout will use personalised percentages, RPEs, RIRs, etc to ensure you're hitting each session with the correct purpose and intensity. These will be based off test-retest measures every 8-12 weeks which guarantees accuracy and the best bang for your training buck.
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Coaching from the World's Best
Our Coaches have 15+ years of experience working with competitive athletes from around the world. We've learned, failed, learned, succeeded, and practised literally hundreds of training styles so that you get the benefit of decades of wisdom, science and evidence, and real-life coaching experience.
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Become Part of a Worldwide Community
OverPowered Athletics is home to athletes from all around the world. Regardless of where you train physically, you'll have the ability to train with and compete against the community that will push you past what you thought was possible.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
By joining the OverPowered Athletics community, you're part of something awesome. This group will become your best friends and fiercest competitors.
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Delivered through TrainHeroic
Sweating over boring PDFs is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Dumbbells
Recommended
Kettlebells // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-09-04

Warm Up

A

3 sets of: 200m Ski Erg 15 Banded Good Mornings 5 YTWs 10 / side Side Plank Clamshells

B

Back Squat

10, 8, 6, 6, 6 @ 60, 65, 70, 75, 80 %

C

Front Squat

4 x 5 @ 60, 65, 70, 70 %

D1

Quad Focused Rear Foot Elevated Split Squat

3 x 12

D2

Toes Elevated Romanian Deadlift

3 x 10

E

Reverse Hyperextension

4 x 8

Monday
2023-09-05

Warm Up

A

3 sets of: 10 Banded Pull Aparts 10 Scap Push Ups 1 / side Turkish Get Up 10 Push Up Shoulder Taps

B

Power Snatch

4 x 3 @ 60, 65, 65, 65 %

C

Power Clean + Squat Clean + Jerk

4 x 1 @ 75 %

D

Behind the Neck Jerk

3 x 2 @ 85 %

E

Supinated Grip Barbell Row

4 x 8

F1

Close Grip Bench Press

3 x 12

F2

DB Pullover

3 x 10

Wednesday
2023-09-07

Warm Up

A

3 sets of: 200m Jog 10m Hamstring Sweep 10 Passovers 5 Squat to Stands w/ Rotation 5 / side World's Greatest Stretch

B

Back Squat

10, 8, 8, 8 @ 60, 70, 75, 80 %

C

Front Squat

4 x 5 @ 60, 65, 70, 70 %

D

Shoulder Press

4 x 8

E

Incline DB Bench Press

3 x 12

F1

Skull Crushers

2 x 15

F2

Lat Pulldown

2 x 12

F3

DB Lateral Raise

2 x 12

Thursday
2023-09-08

Warm Up

A

3 sets of: 10m Walking Lunge + RDL + Hip Airplane 10 Hip 90/90s 10 Glute Bridge (slow controlled) 10 Arrested Supermans (slow controlled)

B

Snatch

5 x 1 @ 85 %

C

USAW Clean and Jerk

6 x 1 @ 77.5, 80, 82.5, 80, 82.5, 85 %

D

Snatch Grip Deadlift

4 x 5 @ 5 %

E1

Barbell Lunge

3 x 10

E2

Hamstring Curl on Slides

3 x 20

Coach
More from OverPowered Athletics
coach-avatar Cameron Joseph

Owner and Head Coach of OverPowered Athletics | 10+ years coaching competitive CrossFit athletes | M.Sc Strength and Conditioning | CFL2 - PN1

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Take your fitness to the next level.

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