Strength
Wise Performance Lab
Powerlifting, Strength & ConditioningThis program is designed for anyone looking to build some serious strength. This program is progressed monthly, through science-based principles, to maximize strength development! No matter your age or training experience, this program will help you get stronger, leaner, and more conditioned. You will have 24/7 access to us & the WPL Strength Team Community!
This is not your typical powerlifting program that uses the same exercises & plateaus your strength development. We train the squat, hinge, press, & pull patterns weekly, with varying intensities. You will also complete your pattern specific accessory work on different days than your primary pattern work (press pattern accessory work after your primary hinge movement). We vary our accessory work and conditioning every 3-4 weeks. We also change set & rep schemes every 3-4 weeks. You will manage your fatigue, feel fresher, & break through plateaus with this innovative programming style!
This program is programmed out with 4 days per week of lifting, with 1 day per week of optional conditioning work. Each training session generally takes 60-75 minutes!
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Prep
A
Squat Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B
Front Squat
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
Weighted Chin Ups
3 x 12
C2
Seated Single Arm Cable Row - Supinated Grip
3 x 20
D1
DB Reverse Fly
3 x 10
D2
DB Shrug
3 x 12
D3
V-Ups
3 x 15
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Pull Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!
B
Barbell Row
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
Heels Elevated Goblet Squat
3 x 20
C2
Brid Dog Plank Alternating Reaches
3 x 60
D1
Banded Side Steps
3 x 30
D2
Seated Calf Raise (with DBs)
3 x 15
D3
KB Russian Twist
3 x 30
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Aerobic Pace Run
1 x 30:00
C
Yoga Flow for Hips (22 minutes)
1 x 22:00
Recovery
D
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Hinge Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!
B
Deadlift
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
30 Degree DB Incline Bench Press
3 x 8
C2
Barbell Upright Row
3 x 12
D1
Seated Cable Low to High Chest Fly
3 x 12
D2
Skull Crushers
3 x 12
D3
Cable Side Plank Row
3 x 90
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Press Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!
B
Bench Press
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
Barbell Hip Thrust
3 x 8
C2
Single Leg Calf Raise
3 x 30
Hinge Finisher
D
Hamstring Hell (Circuit)
4 Rounds: 10 KB Swings 10 DB RDL (3 sec eccentric) 10 Seated Leg Curl 1 minute Rest at the end of each round!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Joe Wise
Owner/Head Coach - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)
Ali Wise
Owner/Health Coach - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)
Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!
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