In addition to these cycling-specific modules, available strength based and cross-training programs include my Raw Strength program and Unbreakable Core Stability program (which you can find here, along with my recommended strength training.
- Free Download Program Performance Cycling Training Program For 100 Miles
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Training for Older Riders
'When I did my first transcontinental in 1981, I finished in 12-1/2 days and I was toast! I was in my 20s and very fit. Peter’s ride is a terrific accomplishment!'—Lon Haldeman about Peter Lekisch, the first age 60+ rider to finish solo RAAM.
by John Hughes
© John Hughes, All Rights Reserved
John Hughes, the former director of the UltraMarathon Cycling Association and editor of UltraCycling, has been certified by the National Strength and Conditioning Association as a personal trainer and by USA Cycling as a coach.
I particularly enjoy working with older athletes since figuring out effective training is more of a coaching challenge.
In 2001 Peter Lekisch became the first 60-year-old rider to finish the solo Race Across AMerica in 12 days 20 hours 50 minutes. I had the pleasure of coaching Peter. Many endurance riders are in our 50s and 60s. Although our goals are more modest than Peter’s, we can learn much from his training for RAAM.
Effects of Aging on our Bodies
Our bodies peak when we are in our 20s and then start to decline. Although the rate of decline may be less in active people, overall we slow down. The changes include:
- The amount of oxygen the heart can deliver to the working muscles—VO2 max—declines due to a reduced maximum heart rate and decreased stroke volume, the amount that the heart pumps with each stroke.
- As we age we lose muscle mass. Fast twitch fibers (recruited for heavy workouts like climbing) are lost faster than slow twitch fibers, because we rarely use the former in daily activities. We also lose muscle flexibility and range of motion. Fortunately, the remaining muscles’ ability to process oxygen and deliver power is unchanged.
- Due to reduced elasticity of the lung’s tissues and increased resistance in the airways, maximal expiratory ventilation declines with age.
- Lactic acid, produced by anaerobic riding, is not dissipated as rapidly in older individuals and hard efforts are more difficult to maintain.
- Older riders are less tolerant of heat extremes and sweat less in hot, dry conditions.
- The older cyclist produces more urine during exercise, meaning reduced blood volume and more time off the bike.
- Aging weakens the immune system and older riders may be more susceptible to colds and overtraining.
Although some decline is inevitable, studies comparing active and inactive individuals suggest that much of the slowing with age is a result of individual decisions. About half of the performance decline is due to inactivity and one-quarter is the result of less intensity during training. Thus, the key to maintaining vigor is to ride frequently and intensely. For example, one study of active racers showed that 40 km time trial times declined an average of only 20 seconds per year after age 35. (Friel, J., Cycling Past 50, Champaign, IL, 1998, pp. 4-17)
Training the Aging Body
I started working with Peter Lekisch as part of Team Alaska, four 50+ athletes preparing for relay RAAM in 2000. He was already very fit. He had won many national championships as a masters XC skier and qualified for solo RAAM at the Midnight Sun 600 km. In 1999 he completed Paris-Brest-Paris.
After completing Team RAAM in June, 2000, Peter spent a couple of months fishing and riding for fun and then started training for solo RAAM in September, 2000. The principles we applied are:
Train Consistently: When Peter started training for RAAM he had 40 weeks to prepare, during which time he’d ride about 10,000 miles. As noted above, in older adults, the components of fitness decline during periods of inactivity. So, we can’t afford much down time. We need to be active throughout the year.
Rest Frequently: According to Friel “the most important pieces of the training puzzle for the serious past-50 rider are rest and recovery.” (Friel p. 133) Getting adequate rest is a problem for most ultra cyclists. The volume of miles we ride can be very time-consuming and some of us are training our minds and bodies to continue to ride without adequate rest. Yet, during training rest is essential. The body only produces the human growth hormone (HGH) necessary for muscle repair and growth during sleep. As we age, the production of HGH diminishes. Riders training seriously should sleep at least seven hours every night, and perhaps add a cat nap if nighttime sleep is insufficient.
Allowing adequate time between challenging rides is also important. Unless there is a specific training purpose (e.g., simulating a tour), allow 48 to 72 hours of recovery between challenging rides. During the Peak phase of his training, Peter would do three hard rides a week: a 12- to 24-hour endurance ride, a 3- to 6-hour tempo ride (as hard a pace as he could maintain without going anaerobic), and a 1.5- to 2-hour intensity ride (warm-up, anaerobic hill work and cool-down). The other four days were active recovery or rest.
As Peter ramped up his training, every fourth week was an easier recovery week with 25% less volume than the preceding week. During the 40 weeks of training, we also included complete one-week breaks.
Workout Moderately: During the fall, Peter started working out about 12 hours per week, while he wound down his law practice, retired, and moved to Fredricksburg, TX in the hill country. We slowly increased his training volume until he peaked at about 30 hours per week in May. Working out 30 hours a week doesnÕt sound like moderation! The key to moderation is not low total volume, but moderate increases.
During the Base period, we increased Peter’s volume by only 15% per month, so he was able to adapt. During the Build phase, when he was doing intervals twice a week, we increased the volume by only 5% per month so he could adapt to the higher intensity. Even at Hell Week, Peter did not ride every century. Rather, over the eight days his program was: one 150 mile ride, three centuries, one five hour tempo ride, and three 50 mile easier rides.
Exercise Frequently: Studies show that if you already have high aerobic fitness (like Peter), riding four days a week is sufficient to maintain that fitness; however, if you are trying to improve, riding five to six days a week yields the fastest improvement. (Friel, p 34-35)
In Peter’s case in the base period he rode five days a week: a long ride, building up slowly to a double century by mid-February, a two- to four-hour tempo ride, and three shorter, easy rides He also did strength training three days a week, took a yoga class twice a week, and stretched and worked on his core muscles four days a week.
Work on Your Limiters: Older athletes are generally also very busy; we don’t have time to waste in training. We need to spend our limited time working on our specific weaknesses.
During Team RAAM Peter had some trouble with the sustained climbs in the Rockies. When he moved to Texas, he bought an hypobaric chamber so that he could sleep at 9,000 feet! The result was a slow increase in his hematocrit. Then in May he spent 10 days in Colorado, learning to pace himself on long climbs.
Train Specifically: As noted above, with age and inactivity, we lose muscle mass and flexibility. Peter’s base training program called for 45 minutes of strength training three days a week. He usually did more exercises and sets than I asked for, spending 60 to 90 minutes in the gym each session. He also religiously did his abdominal, back and stretching exercises.
Ride Intensely: According to Friel, the single most important variable is how hard you ride. The greatest improvements in aerobic capacity come from riding intensely. (Friel, p. 35-36)
Peter did four months of progressive intensity. Starting in February, we added one day a week of speed-work to Peter’s workouts. Since Peter lived in the hill country, this was easy. He’d warm up for 30 minutes, then spend 45 minutes climbing near his lactate threshold and recovering on the descents, and then cool down as he rode home. After a month he doubled the frequency, doing speedwork twice a week. The third month, I increased the intensity, asking him to climb above his lactate threshold. The fourth month, he cut back to one intensity ride a week as we added 24-hour rides to his regimen.
In March, Peter began riding a 16-mile time trial each month to measure his progress. By May his speed had increased from 21.5 to 23.1 mph and his average HR increased from 132 to 140 bpm. The higher sustainable HR means that he could put out more power before at lower heart rates before going anaerobic.
When he started paying closer attention to his HR monitor on intensity days, Peter found it annoying to have to watch the monitor during his other rides. We agreed that as long as he stayed at a conversational pace he didn’t need to use his HR monitor on long rides.
For more on intensity see my eArticle Intensity—How to Plan & Gauge the Most Beneficial Training Efforts
Eat Moderately: People who remain sedentary put on fat as they age. Even active individuals tend to put on body fat. Since VO2 max is a function of body weight, VO2 max also declines. Peter had been conscientious over the years to eat moderately. At 180 lbs, he was very lean and muscular, and an excellent climber.
Practice Skills: As we age and physiological changes take place, we need to ride smarter. My training notes to Peter were filled with reminders to drink at least 24 ounces of sports drink every hour on the bike, to eat at least 300 calories every hour, and to practice minimizing time off the bike during his long training rides. As we fatigue, we revert to habits. So during training rides Peter built the habits he would need during RAAM.
Starting with his February double century, after each of his long training rides, Peter and I would chat about what had happened and what he should change for the next long ride. Each of these rides was an experiment, to learn as much as possible before the main event.
To continue to hone his skills, Peter rode three 24-hour training rides to prepare for RAAM. The first two rides, April 14 and May 12, were in the Texas hill country. Ideally, the first ride would have been later in April; however, Peter’s wife came to visit and we declared a recovery week. The third ride, May 29, was in Colorado and Wyoming, including climbing an 11,000 ft. pass.
Taper Effectively: Adequate rest is important during training and becomes critical prior to the event, so that the athlete arrives at the start fresh and ready to ride. Friel notes that, once a rider has achieved the desired level of fitness, decreases in weekly mileage and/or number of rides per week wonÕt lead to a loss of performance. But a decrease in intensity—time spent near the lactate threshold—will lead to decline in output. (Friel pp. 79-80)
We had planned a 2.5 week Taper for Peter. Each week would include a century, a two-hour tempo ride, and two short intensity workouts. However, his saddle sores flared up after his last 24-hour ride and he chose—correctly—to do minimal riding and let his buttocks heal up.
Manage Stress: Overtraining is the result of the total stresses that a cyclist is subject to: family needs, work pressures and career expectations are often high. Training seriously is just the final component that may produce overload and breakdown.
Peter was fortunate: he could retire and devote most of his time and energy to preparing for RAAM “just like it was my job.” If we want to train effectively for ultra events, we need to manage all that aspects of our lives that can potentially add up to a severe overload.
After finishing RAAM, Peter said the “training schedule gave me a focus for the period, week and the day. I enjoyed ticking off the completion of the daily workout and reporting to you at the end of the week. To prepare for RAAM, you need to be focused.
“Secondly, the schedule built up my confidence. I knew that I was getting stronger because of the time trial tests. I knew also that I was handling the duration of the long rides better and better. At the end of the 40 weeks, I considered a century to be a fairly easy six hour ride.
“The training got me where I needed to be, but age was a big factor. Everyone deteriorates during RAAM; I deteriorated faster. ”
Most of us wish that by age 60 we will have deteriorated as little as Peter!
Healthy Cycling Past 50—my 17-page eArticle available for $4.99 from RoadBikeRider.com.
Peter Lekisch’s Macrocycle
Preparation: Sept. 11 - Nov. 19 (10 weeks)
The purpose was to prepare the body to train by building aerobic endurance and specific muscle endurance. During this phase he rode three or four days a week, lifted weights three days a week (high volume, low resistance), and stretched four days a week. His primary goal was to ride 1,500 miles (including trainer miles). He averaged 12 hours a week the first month and then 15 hours a week after he retired.
Break: Nov. 20 - 26 (1 week)
Mental and physical time off before Base training, timed to coincide with his move to Texas
Base Building: Nov. 27 - Feb. 18 (12 weeks)
The purpose was to increase aerobic capacity, fat-burning efficiency, cycling endurance and muscle size and strength. Peter rode four or five days a week, lifted three days a week (moderate volume and higher resistance, and stretched four days a week. His goals were to ride a total of 3,300 miles and to complete a double century by the end of Base training. He averaged 18 hours per week for first four weeks, 21 hours per week the next four weeks and 24 hours per week the last four weeks.
Break: Feb. 19 - 25 (1 week)
A break before Intensity training.
Build: Feb, 26 - April 22 (8 weeks)
Having built sufficient endurance, the purpose of the Build phase is to increase the anaerobic threshold, glycogen-burning efficiency, cycling speed and muscle power. Peter rode six or seven days a week (including two days of active recovery). Instead of strength training in the gym, he rode tempo and intensity workouts in the hills two or three days a week to build cycling-specific power. His goals were to ride 3,100 miles and to complete a 250 mile ride and two 24 hour rides. He averaged 25 hours per week for the first four weeks and 26 hours a week for the second four weeks.
Break: April 23 - 29 (1 week)
A break before before Peaking training.
Peaking: April 30 - May 27 (4 weeks)
The purpose of the Peaking phase was to combine his endurance base and short-course speed into fast, distance training to peak for RAAM. Peter continued to ride six or seven days a week, with rides varying significantly in distance and intensity. His goals were to ride 1,900 miles and to complete a third 24-hour ride. He averaged about 31 hours a week.
Taper: May 28 - June 16 (2.5 weeks)
Purpose: store physical and psychological energy for the race.
Originally printed in UltraCycling
Elizabeth Wicks broke the women’s age 65 to 69 record at Calvin’s 12-Hour Challenge in 2013 and the W70-74 record in 2014. I coached Wicks. Here is her training program.
More Information
Cycling Past 50. A 4-article bundle of 98 pages for just $15.96, a 20% discount from RoadBikeRider.com. The bundle includes:
- Healthy Cycling Past 50. What happens as we age and how to incorporate cycling and other exercise activities into our daily lives to stay healthy and active for many years. Includes three balanced exercise programs.
- Off-Season Conditioning Past 50. How to best work on your off-season conditioning given the physiological changes of aging. Includes two 12-week programs.
- Healthy Nutrition Past 50. What to eat and drink to support both a healthy lifestyle and continuing performance.
- Healthy Nutrition Past 50. How to train to achieve more specific cycling goals given the physiological changes of aging.
- Cycling Past 60, Part 1: For Health. If you exercise correctly, you can slow the effects of aging; if you exercise incorrectly, you can speed up aging. Includes three well-balanced exercise programs.
- Cycling Past 60, Part 2: For Recreation. Builds on the information in Part 1and uses the concept of “Athletic Maturity” to design six more rigorous programs for more athletically mature riders.
When it comes to choosing from the many different powerlifting programs and powerbuilding programs available, there are countless opinions and everyone will likely have a different take on which is best.
While it is true that many powerlifting workouts and powerbuilding routines will get you some results, not all of them are optimal–not even close. Choosing the correct plan for your specific training age and abilities will not only maximize your progress, but keep you injury free and save you from wasting time using techniques that aren’t optimal.
The 26 programs listed here are all fully-vetted, industry-leading plans that are tried and tested by thousands of lifters from around the world. If it’s not listed here, it’s for a reason.
Note: every powerlifting program and powerbuilding program below includes an excel spreadsheet and pdf that is free to download. Simply click on the program you want (and navigate to its page), download the excel sheet near the top, enter your maxes, and track your results!
List of Powerlifting Programs and Routines + Powerbuilding Programs
Each powerlifting program below includes a quick description to give you a rundown of the options available to you.
Additionally, they are divided into six different categories for an easier way of sorting through them depending on your lifting experience and goals. Just keep in mind that some fall into more than one category so you may want to read through all of the plans to find which is best for you.
- Lift-specific powerlifting routines (squat, bench press, and deadlift programs)
As mentioned above, each routine comes with a free-to-download excel spreadsheet and PDF that will personalize each plan to your specific needs regarding what weights to use.
Beginner Powerlifting Programs
Powerlifting for beginners can seem daunting and confusing, but these plans will cut through the chaos and give you a solid grasp of how to get started. Specifically designed for those just starting out, they will maximize your progress and results without getting you injured or wasting your time using techniques that are useless to beginners.
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Starting Strength Routine
Developed by Mark Rippetoe, the Starting Strength Routine is the quintessential strength-training program designed for beginners entering the world of strength training and muscle. A coach and athlete for over 40 years, it is the perfect choice for anyone who has never followed a strength-training plan before.
Jason Blaha’s Ice Cream Fitness 5×5 Program
Developed by the controversial fitness personality Jason Blaha, the Ice Cream Fitness (ICF) program is a 5 by 5 workout focused around building strength and muscle for novice lifters.
While it is recommended that a true beginner start with the Starting Strength routine, Jason’s ICF plan includes more accessory exercises to provide additional volume that will promote more hypertrophy (muscle gains).
Greyskull LP: Best Powerbuilding Routine for Beginners
Arguably the most-advanced of the beginner routines, John Shaeffer’s Greyskull LP takes it one step further than ICF by including AMRAP sets. This stands for “as many repetitions as possible” and is a technique used to provide extreme overload in a controlled manner. By including AMRAP sets, beginners are able to absolutely maximize their results each and every week.
Furthermore, it includes different “plugins” that allow you to customize the program to your specific needs. Lastly, the high level of volume makes it a great powerbuilding program as well by optimizing hypertrophy.
Jonnie Candito Training
Jonnie Candito, an extremely successful and prolific powerlifter in the 74kg and 83kg powerlifting weight classes, developed a wide range of programs under his Jonnie Candito Training brand.
He is probably most famous for his concept of utilizing maximum recoverable volume in the most optimal way: through focusing only on compound and secondary exercises that produce the most results.
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He has several different plans including beginners, intermediate, advanced, and lift-specific routines that are all based on scientific principles and are highly effective.
- Candito Linear Program for beginners
- Candito 6 Week Strength Program for intermediates
- Candito Deadlift Powerlifting Program
- Candito Squat Powerlifting Program
- Candito Bench Press Powerlifting Program
Intermediate Powerlifting Workout Routines
Across the web you will commonly find the same metric used to “determine” whether a lifter is intermediate or not: a training age of 6 to 24 months.
While this is a decent and simple baseline to go off of, it misses the point entirely. Each individual has a different starting point, and more importantly different genetics. While you may be classified as an intermediate in 6 months, the same will not be true for others.
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So what is the true way to determine if you aren’t a beginner anymore? Once you are unable to continue adding weight each workout.
Once you get to a point where it’s taking you several workouts to increase the weight you lift on squats, bench press, and deadlifts it’s time to move on to an intermediate program.
Congratulations! You’re no longer a novice lifter.
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Wendler 531 Workout Program (5/3/1)
Perfect for beginners transitioning into the intermediate stage, Jim Wendler’s 5/3/1 Workout Program delivers results through the use of a powerful periodization technique now found in countless other knockoff plans. Alternating between sets of 5 reps, 3 reps, and 1 rep, the plan forces the body to adapt to a wide range of repetitions. This maximizes strength while keeping progress consistent.
nSuns 531
Originally developed on the Reddit Powerlifting subreddit, nSuns 531 takes concepts from the wildly-different Wendler 531 Program and Sheiko Powerlifting Routine and combines them into one powerful plan. Utilizing high volume and a weekly progression schedule, nSuns 531 is another plan perfect for “advanced novice” lifters making the switch to an intermediate plan. But make no mistake, it is still highly-effective for more seasoned intermediate lifters.
Texas Method Training
Mark Rippetoe, creator of the legendary Starting Strength plan for beginners, developed the Texas Training Method for lifters no longer experiencing “noob gains”–the rapid results seen when a novice is able to add more weight each and every workout. To do this, it incorporates a dynamic system of three different workouts each week: a high intensity day, a high volume day, and an active recovery day.
Madcow 5×5 Workout Program
The Madcow 5×5 Workout Program is an advanced take on the well-known Stronglifts 5×5 plan that incorporates more accessory exercises for muscle mass and utilizes more complex strength-building techniques. What makes this plan so powerful is the inclusion of pyramid technique where the weight is increased each set until the last set where lifters push themselves for a new personal best.
8 Week Powerlifting Program
Taking the spot as Physiqz’ most downloaded and used plan, the 8 week powerlifting routine uses multiple strength-training concepts based on scientific principles.
- Undulating periodization
- Conjugate periodization through the use of alternating lifts
- The use of RPE autoregulation with a unique “percentage-baseline” technique
- 5 day workout routine (and adjustable to 6 days for elite lifters) that incorporates an intense level of volume
It can be used by anyone who is an intermediate or advanced lifter for rapid results. But beware that it is highly taxing and requires a solid powerlifting meal plan and diet to recover and maximize results.
6 Week Powerlifting Program
Developed from the legendary 8-week program created for the Army Powerlifting team that’s now been used by thousands of lifters, the 6 week powerlifting program utilizes undulating periodization and works each compound lift twice per week. With only one rest day making it a true 6 day workout routine, it is only recommended for high-level intermediates or advanced lifters.
Advanced Strength Training Programs
Once you have stopped making results with the intermediate routines above, you are time to move on to a truly advanced powerlifting program. This typically means you have been training for at least four or five years consistently.
The plans utilize extremely advanced periodization techniques with an intense level of volume. Truly, only the boldest and most advanced of lifters are able to complete and benefit from these plans.
Juggernaut Method Strength Training Program
Created by world-record holder Chad Wesley Smith, the Juggernaut Method is intended for elite strength athletes and is an adaptation of the 5/3/1 workout that includes training techniques used by Doug Young, a legendary powerlifter of the 1970s.
Using progressive overload based on scientific studies, the program centers around 4 distinct phases.
- Accumulation
- Intensification
- Realization
- Deload
Each phase lasts for a period of one month, making it a 16-week plan that can be repeatedly indefinitely.
Sheiko Program: Russian Powerlifting Training Routine
Boris Sheiko, the legendary Russian powerlifting training coach, created the Sheiko Program around extremely high frequency. By completing each lift multiple times each week, lifters gain high levels of neuromuscular coordination translating to extreme gains in strength in a short period of time.
Due to the insane levels of frequency, it is only intended for extremely elite lifters (though he does have versions of the plan for beginners and intermediates as well).
nSuns CAP3
An advanced spin-off of the famous nSuns 531 plan, nSuns CAP3 utilizes cyclical AMRAP progression to supercharge results for seasoned lifters who can handle and benefit from the intense volume.
Powerbuilding Programs
Gaining popularity in recent years, powerbuilding programs are designed to build strength and muscle mass. By building workouts around the compound lifts, and including a large amount of volume on accessory lifts, you get the best of both worlds. In essence they are hybrid powerlifting-bodybuilding routines.
Beyond that, many consider powerbuilding routines to actually provide more strength and size results than a powerlifting and bodybuilding program alone. It’s hard to argue when legendary, world-record-setting lifters like Russel Orhii, Ben Pollack (phdeadlift), and Layne Norton refuse to use anything else (and have physiques of intense muscle mass normally only found on bodybuilders).
Lastly, know that your powerlifting diet needs to be spot on to take advantage of the intense muscle-building results. With that said, these are not recommended for weight loss during a cut.
Hypertrophy and Mass (Powerbuilding)
This powerlifting hypertrophy program developed by the Physiqz team takes the top ranking for powerbuilding routines. And it’s easy to see why if you understand the concepts of periodization and functional overreaching.
It’s 4 weeks long and should be repeated after a deload week. If you aren’t sure what a deload looks like, just use the last week of the 8-week plan.
PHUL Hypertrophy Training
Developed by the well-known lifter Brandon Campbell, PHUL Hypertrophy Training is a powerbuilding plan that focused a bit more on strength than on size. The acronym stands for Power Hypertrophy Upper Lower.
While it still falls into the powerbuilding category, it is more appropriate for competitive powerlifters in the off-season who want to put on size while keeping strength as the number-one goal.
Beyond that, it is a 5 day workout program making it more appropriate for some lifters’ schedule opposed to the 4-day PHAT workout listed below.
PHAT Workout Program
Layne Norton’s PHAT workout has continued to gain in popularity since it was created over 10 years ago. Standing for Power Hypertrophy Adaptive Training, it was developed by PhD Layne Norton who is a top-level powerlifter and bodybuilder. While his credentials speak for themselves, the results from using the plan leave absolutely no doubt as to its effectiveness.
Utilizing a 4-day per week system, PHAT focuses on strength training during the beginning part of the week and hypertrophy during the second part.
Layne Norton’s PH3
After his PHAT program became one of the most popular powerbuilding programs out there for it’s extreme effectiveness, Layne Norton developed his PH3 program for advanced lifters.
It uses the same framework and structure as the PHAT workout, but adds even more volume to help high-level intermediate and advanced lifters pack on even more mass and strength.
Keep in mind that is is only recommended once you have stopped progressing from the original PHAT plan.
Lift-Specific Powerlifting Programs
Designed to increase strength in just one lift at a time, these plans are perfect if you need to address a weak point or simply want to put all of your effort into just one area of the body.
Additionally, they can be used together to form a very powerful workout program. Simply cycle through the different plans as you complete them: bench press, then squats, then deadlifts.
Bench Press Program
Arguably the best bench press program on the internet, this plan utilizes 5 core concepts to supercharge gains in strength on the bench press while also building a large about of upper-body muscle mass.
- Intelligent periodization using the scientific techniques developed by Tudor Bompa
- Initial high frequency with low volume on the bench press
- High volume accessory work that takes advantage of conjugate periodization methods
- Pyramid and reverse-pyramid that uses RPE for the top-end and percentages for the low-end
- Overloading using select powerlifting gear that is optional but supercharges results (the slingshot)
While you wont be able to focus on other lifts while using this plan, this routine will increase your bench press strength rapidly.
Deadlift Workout Programs
The deadlift is coined as the king of all lifts for a reason: it works almost every muscle in the body and releases large amount of anabolic (muscle-building) hormones. These deadlift workout programs are perfect choice if you are using another lift-focused plan such as the bench press program or the powerlifting squat program.
But if you are simply looking to increase your deadlift or simply want to maximize your time in the gym, these plans are an excellent choice.
- Ed Coan Deadlift Program (created by the greatest powerlifter of all time)
- Increase Deadlift Program by Chris Holder of Cal Poly
- Simple deadlift workout routine that includes accessory exercises for full-body hypertrophy
- Candito Deadlift Powerlifting Program
Powerlifting Squat Programs
Complimenting the bench press program, and deadlift workout programs listed above, these powerlifting squat programs are focused on increasing squat strength and muscle mass in the lower body.
Note that the Bulgarian Method can also be used for the bench press and (with caution) the deadlift, but is outlined here as a squat everyday plan for its insane effectiveness at increasing leg strength and size.
- Candito Squat Powerlifting Program
Specialty and Peaking Powerlifting Routines
These select plans aren’t the norm and are only recommended for peaking or for athletes looking to build high levels of strength alongside their sport-specific training.
Bulgarian Method
The Bulgarian Method is famous for it’s methodology: lifting every single day with no rest days. While it focuses on the squat, it can be adapted for the bench press and deadlift as well.
While it may sound like overkill, a quick search on youtube will show countless lifters who used it to add literally 50+ pounds to their lifts in the course of a month. Yes, it’s that effective.
But it’s extreme level of intensity means it shouldn’t be used for longer than 6 weeks–and even that is pushing it. It is also an excellent way to peak for a competition, but make sure to include at least two deload weeks before meet day (follow the last week of the 8 week plan if you don’t know how to create your own deload week).
Free Download Program Performance Cycling Training Program For 100 Miles
Plan for Athletes
Strength training requires extreme commitment and devotion. This can be an issue for athletes who want to excel in their sport while also building strength and muscle on the side.
Luckily, there is a solution. These strength routines for athletes allow players to build strength in a responsible and coordinated fashion without taking away from getting better at their sports.
The Science Behind an Effective Powerlifting Program or Routine
Any successful powerlifting routine understands the concept of adaptive resistance and progressive overload.
Adaptive resistance simply refers to any stimulation that forces your body to adapt. In the case of strength training, that is lifting weights.
However, you also need progressive overload; over time you have to continually increase the amount of training stress placed on your body. In simple terms, you have to lift heavier weights over time if you expect to see continued progress.
Understanding the Different Forms of Periodization
To make sure these two training variables are met, programs are designed with the use of periodization.
Periodization refers to the specific and systematic creation of your strength training schedule. Its goal is to produce the best results, and usually includes an emphasis towards preparing for a specific event or powerlifting meet.
But even if you aren’t prepping for an upcoming meet, it is the best way to train. By cycling different training variables over a set period of time, it continually forces your body to adapt (adaptive resistance).
Periodization isn’t all created equal though. It comes in several different flavors:
- Linear periodization: only one training factor is increased over any given time period, almost always the weight being used.
- Undulating periodization: inversely changing intensity and volume during a given time period.
- Daily undulating periodization (DUP): refers to inversely changing intensity and volume multiple times throughout a microcycle (week). In practice, an example of DUP would be 5 sets of 3 reps at 80% for squat on Monday and 5 sets of 5 reps at 75% for squat on Friday.
- Conjugate periodization: refers to constantly alters training stressors. This usually occurs from training cycle to training cycle as accessory lifts are changed. It can also come in the form of daily conjugate periodization where exercises are alternated—for example front squats on Monday and back squats on Friday.
DUP and conjugate periodization can also be used together alongside linear periodization of intensity to create even more variation:
- Front squat 5×3 at 80% on Monday and back squat 5×5 at 75% on Friday during week 1
- Front squat 5×5 at 77.5% on Monday and back squat 5×3 at 82.5% on Friday during week 2
- Front squat 5×3 at 85% on Monday and back squat 5×5 at 80% on Friday during week 3
But this begs the question, how much variation is too much and which powerlifting program is right for me?
How to Choose the Best Powerlifting Program for YOU
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The answer to this question will depend on several factors, but the main one is your training age. If you have been seriously strength training for less than two years, there is a high chance you fall into the novice category.
But the real answer is much simpler: when linear periodization (adding more weight each week) becomes impossible, it’s time to switch to a more advanced system.
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In a case study published in the Journal of Strength and Conditioning Research, the examiners found that even for advanced lifters, conjugate periodization is good—in other words, they can still benefit from periodization.
Furthermore, you should always use the simplest plan you can that will still allow you to see results. This will make sure you are constantly able to progress and get stronger over time.
The same concept is applied to weight loss. When you first start dieting, if you make extreme changes–your body adapts and your progress stops. So instead, the correct method is to make only the required changes necessary to keep losing weight, whether that is subtracting just a bit more calories from your diet each day or doing just a bit more cardio to burn calories.
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Note: on top of training hard and training smart, you should be following a powerlifting diet if you expect to maximize your results and fully capitalize on your gains.
In the same way, if you attempt to jump to an extreme training plan from the get-go, you will stall your progress significantly and put yourself at a very high risk for injury.
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It’s just not worth it.
When to Switch Powerlifting Routines
If you are just getting started, a simple linear approach will work phenomenally well for you—anything else is too much for you to effectively recover from while staying injury free. You would also be wasting your efforts—if you are a novice you barely have to touch a barbell to see massive strength and muscle gains. Stick with a beginner powerlifting program.
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But as you see your progress begin to slow, you then switch programs. This will keep the gains coming and make sure you don’t burn out or get injured. Beyond a shadow of a doubt, long-term success in powerlifting is largely dictated by your ability to remain injury free while constantly progressing.
Many people are able to progress, but they often do so in a chaotic or unplanned manner which leads to injuries or more commonly, plateaus that last for way longer than they should and kill progress almost completely.
Each plan has its own in-depth review, and they are grouped in several different categories to help you better decide which is right for you at the current time.
When you stop seeing consistent results, come back and select your next plan to ensure you never skip a beat.