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STRENGTH NATION TRAINING SYSTEMS

This 2-day per week strength and conditioning program provides a balanced approach to develop overall strength, muscular endurance, and cardiovascular fitness over a 6 week block.

Strength and Conditioning

Pre Season Strength and Conditioning

Block 1

Training one strength session for upper body and one for lower body.
We will incorporate strength and a circuit base for our accessories with limited rest to work on our condition.

Strength and Condition

Build your Strength and Condition

8 week program using a linear periodisation strength cycle.
In this  first phase we will start with light weight and high volume as we kick our muscle building and conditioning in to gear.
The second phase will focus more on higher intensities and lower volume working on strength and power. 
This program uses a classic linear periodisation model and refers to a sequential progression takes place in a specific block.

Powerlifting

linear periodisation.

Build your Power

Phase 1

Phase 2

This is an 8 week Bench press specific program.

The first Block will work on lower intensities and higher volume as we build some muscle and condition.
The second Block we will lower the volume and increase the intensity. This will allow the body to practice the skill of lifting heavy and prepare us to hit a new PB on the bench press.

Bench press

Build Your Bench

Volume Phase

4 week strength Block. Intensity rises in this block and the volume will reduce.Prepare for a new PB !

Strength Phase

12 week Competition plan.
8 weeks hypotrophy- 3 on 1 off volume focus, repetition of movement, build muscle.
3 weeks strength- to get used to heavy weights as it changes movement patterns.
1 week taper into comp- deload week- beginners don't need peaking cycles.

Beginner to Intermediate program

Hypertophy block - squat 2-3 times a week benching 3 times a week and deadlifting once a week. These blocks allow for the athlete to practice the main lifts with low intensities. Also building work capacity through increased number of reps.

1 week Reload. This block allows the athlete to recover with reduced volume before we stat another hypertrophy block.

Block 2

Second Hypertrophy block- this block has higher intensity with lots of volume due to the number of reps. Change in accessories and increasing readiness for the strength block.

Block 3

deload week- reduction in volume and accessories in readiness for the strength block.

Block 4

Strength block- Intensity has increased and total volume decreased. This block allows the lifter to handle heavy weight in preparation for the test week.

Block 5

Test week - the actual test is to be done on day 6 if its a competition. If there is no competition then these tests can be done on alternate days e.g. day 6 squat and bench then day 7 deadlifts.

Block 6

Masters Powerlifting Program for beginner to intermediate lifters.

Masters Powerlifting

This is a 4 week Strength Block built for the older Masters Powerlifter. 

Volume/Strength

Combination of strength conditioning and aerobic fitness 

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Cardio & Conditioning Workouts

This program is 3 days a week focusing on building strength and building muscle and improving our fitness.  Incorporating compound movements with assistance exercises and GPP (general physical preparedness) exercises. As we move through the 6 week cycle working on building our strength while also building size and condition.

Powerbuilding

Powerbuild

8 week program using Rate of perceived exertion training instead of percentages.
RPE allows the athlete to work as hard as possible on the day taking into consideration life's challenges. This also gives the lifter flexibility to push hard on days when you are feeling strong.
In this program we will squat 3 times, Bench 4 times and Deadlift 2 times using different variations.

Frequency

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High Frequency 8 week RPE training

8 week Block using RPE's (Rate of perceived exertion). Squat x 3- Bench x 4- Deadlift x 2

Strength Nation RPE Training

This program is designed for new lifters and those who have minimal time to train. This is the basis of conjugate style of training for beginners. This Program will consist of 2 days a week training over a 4 week block. Each week will train a max effort upper body and lower body.
The workout will comprise of warmup exercises, main lift, accessory work.

Conjugate

Beginner

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Conjugate Style Training Version 2

2 days a week training. One lower body day and one upper body day.

A bodyweight beach program is a great way for beginners to start their fitness journey and improve their overall strength and fitness level. This program requires no equipment except for a sandbag or kettlebell and can be done at the beach or any open space. 

Beach training

Field training

Bodyweight

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BODYWEIGHT BEACH/FIELD WORKOUTS

A bodyweight beach program is a great way for beginners to start their fitness journey and improve their overall strength and fitness level. This program requires no equipment and can be done at the beach or any open space. 

This Program consists of 12 weeks of training 4 days a week.
This program will typically include variations of the squat, bench press, and deadlift, both with and without equipment. This helps develop strength, technique, and muscle balance across different movement patterns.
Equipment-specific training: this includes specific training to accommodate the use of supportive equipment. This may involve practicing the technique of lifting in the gear, learning to take advantage of the equipment's potential, and understanding how it affects movement mechanics.

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Old School Equipped Powerlifting

Minimal training

Conjugate Style Training Version 1

Linear Periodisation is a popular system for increasing strength. The cycle starts by training with low intensities in the main lifts and slowly progresses through the 12 weeks by lowering  repetitions and by increasing intensity using percentages. Accessory exercises are used to compliment the lifts of the day.

Linear Periodisation

This Strength Block is a focused training phase designed to increase maximal strength in the three main powerlifting lifts: squat, bench press, and deadlift. This block is typically structured to optimise strength gains in preparation for a powerlifting competition or to enhance overall strength performance.

During this Strength Block, the training focuses is on heavy lifting with high intensity and low to moderate volume. The primary goal is to progressively increase the loads lifted and improve strength in the specific powerlifting movements.

Strength Block

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Strength Evolution - Powerlifting Block

4 days a week. Squat x1, Bench x 2, deadlift x 1. 

6 week , 4 day Strength Block.

This is a 6-week hypertrophy block for powerlifting that focuses on building muscle size and increasing overall strength. The goal is to stimulate muscle growth and improve muscular endurance to support the subsequent strength-focused training block.

Hypotrophy

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Strength Fusion

^ week Block with 4 workouts per week. Squat x1, Bench x 1, Deadlift x 1 Hypotrophy block.

6 Week hypertrophy 

Daily undulated periodisation (DUP) is a training approach that involves varying the training stimulus on a daily basis, providing a different focus or emphasis each day. It is designed to maximize overall fitness and performance gains by continually challenging the body through varied training protocols.

Daily Undulated Periodisation

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This is a 6 week program utilising Daily undulated periodisation. You will squat 3 days a week , Bench 2 days a week, deadlift 2 times a week using  different percentages.

Daily Undulated Periodisation 

This block is typically implemented closer to the competition date and focuses on refining technique, optimizing strength, and preparing the body to perform at its highest level on competition day. Tapering: Tapering refers to the gradual reduction of training volume and intensity in the weeks leading up to the competition. This helps to optimize recovery, enhance strength adaptations, and peak performance on competition day. Tapering may involve reducing the number of training sessions, lowering the overall training volume, and incorporating more rest days.

Novice Russian Peaking Block

Peaking Block leading into a competition or a test week.

The strength block involves working with higher intensities, typically ranging from 70-90% of your one-repetition maximum (1RM). Sets and repetitions may vary depending on the phase of the block, but lower repetitions (e.g., 1-6 reps) are common to promote strength development. Training volume gradually decreases as intensity increases throughout the block.

Novice Russian Strength Block

During this block, the goal is to increase overall strength and improve performance in the specific lifts. 

The Powerlifting Squat Program for Beginners is designed to introduce novice lifters to the fundamentals of powerlifting and develop strength in the squat exercise.
This program is a squat only program and would be used in conjunction with your current training regime, incorporating a well rounded approach to upper body training.
 This program is specifically tailored for individuals who can only commit to training one day per week. While it may not provide the same level of intensity and progress as a higher frequency program, it allows beginners to establish a foundation and gradually build strength over time.

1 day a week

Squat

Build Your Squat Beginner Version 1


This program is a squat only program and would be used in conjunction with your current training regime, incorporating a well rounded approach to upper body training.
Recognising the significance of the squat in powerlifting, this program places a strong emphasis on building lower body strength, explosive power, and muscular endurance. By following a systematic approach that optimises training volume, intensity and recovery, participants can unlock their full potential and achieve a better squat.


Intermediate

Build Your Squat Intermediate  Version 1

This program is a squat only program and would be used in conjunction with your current training regime, incorporating a well rounded approach to upper body training.
The 2-day-a-week squat program for beginners is designed to help individuals develop strength and improve their technique in the squat exercise. This program is suitable for those who are new to weightlifting or strength training and want to focus on building a solid foundation in squatting.
This program incorporates accessory exercises to strengthen the supporting muscle groups.

2 days 

Build Your Squat Beginner Version 2

This block is a classic Russian volume phase. During this first 4 weeks we will build hypotrophy and conditioning. 
This Block will be 4 weeks long and will consist of 3 sessions per week.

Novice

NEW Novice Russian Volume Block

Novice Russian Block

This program incorporates a combination of progressive over load and specialised squat variations to target different muscle groups and movement patterns.
Participants will engage in heavy compound lifts, such as the back squat, front squat and box squat to develop leg hip and core strength.
To ensure well rounded lower body development, accessory exercises such as split squats , lunges and leg presses are integrated to to strengthen the supporting muscles.

2 days

Build Your Squat Intermediate Version 2 

This program is to be completed over 13 weeks consisting of 3 blocks.
Once you have completed week 13 do not deadlift until the following week day 2 you would  normally deadlift and then test your new max after warming up to that weight.

This program aims to provide a structured and progressive approach to deadlifting, ensuring that beginners develop proper technique, increase their strength gradually, and minimise the risk of injury.
The program incorporates a mix of deadlift variations to provide variety and target different muscle groups. It includes conventional deadlifts and Romanian deadlifts, each with its unique benefits and challenges. This variation helps develop overall strength and prevents plateauing by constantly challenging the muscles in different ways.

Deadlift

2 days per week

Build Your Deadlift 

Resistance Training Benefits when you're over 40yrs: Resistance training is the cornerstone of this program, offering a multitude of benefits for women in this age group. Engaging in regular strength training can:

Help Preserve Muscle Mass: Counteract age-related muscle loss, ensuring a strong and toned physique.
Boost Metabolism: Ignite your metabolism, aiding in weight management and maintaining a healthy body composition.
Enhance Bone Health: Strengthen bones, reducing the risk of osteoporosis and fractures.
Improve Joint Health: Promote joint stability and flexibility, supporting an active and pain-free lifestyle.
Improve Confidence: Witness your physical progress, fostering a renewed sense of confidence and empowerment.
Manage Stress: Release endorphins and manage stress levels, promoting mental well-being.

strength

beginner

Over 40 Training Women

 Designed specifically for mature athletes, this program leverages the advantages of strength training for men over 50, including:

Muscle Preservation: Combat age-related muscle loss, maintaining a strong and sculpted physique.
Joint Health: Strengthen and stabilize joints, reducing the risk of injury and improving mobility.
Bone Density: Enhance bone density and resilience, promoting overall skeletal health.
Metabolic Ignition: Boost metabolism, supporting weight management and a healthy body composition.
Confidence & Mental Clarity: Experience a surge in confidence and mental clarity as you conquer new physical feats.

Over 50 Training Men

 Designed specifically for mature athletes, this program leverages the advantages of strength training for men over 50.

High frequency bench press program. 
Benching 4 days a week with Daily undulated periodisation.
Taper on week 4 then repeat.
Test 1RM  on week 8

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