Welcome!: Begin

WELCOME!
PROGRAM EXPLANATION & FAQ
BEGIN
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FAQresults.
your maxes will do.
modification the first time through before attempting changes. Refer to our guide on R
below, and if you have further questions, don't hesitate to email us by
4 clicking here.
included for the best
5 If you enjoyed the program, donate here and buy us a coffee!
DONATE HERE CONTACT US
THE PROGRAM
This is a 9-week training approach designed for intermediate lifters to peak effectively into actual
competitions (or a mock meet) with high performance. The first four weeks represent higher overall w
and lower overall loading, designed to build training adaptions and muscle hypertrophy. We’ll del
on Week 5, shedding some fatigue and preparing for the next phase. Finally, we’ll peak with exposure
heavier loads, bringing out your best.
While this is a generalized approach, meaning we aren’t targeting any individual athlete strengths or
weaknesses or problem-solving strategies, it’s designed to overcome many of the shortcomings w
powerlifting approaches we’ve seen. It additionally has an option for female and male athletes to
make sure the approach is better tailored to your needs. This is the intermediate approach we wis
athletes had access to, with balanced volume, intensity, and frequency.
As our training methods continue to evolve, we’ve updated the intermediate approach to match those
changes. You’ll see an increased use of autoregulation and the addition of lower repetition top sets
higher repetition backoff work to combine the best of both worlds. As you get close to peaking, you’ll s
some subtle changes to the peaking structure to ride the line between fitness and fatigue. We think y
really like it.
For squat, we begin with higher training volume over two days per week of training frequency. We alre
have some exposure to higher intensities early on, allowing the athlete large amounts of time f
low-repetition adaptations to occur. We’ll build overall lower body strength with the overall amoun
volume (and added leg pressing work), and increased skill with high specificity. We utilize multiple rep
ranges to ensure maximum strength and hypertrophy.
than likely, you’re about to bench more than you have in a long time.
strength.
WHO & WHY
Q: Who
We’veis this program
defined designed
a sample athlete for?program as a male or female with some experience in
for this
resistance training, and around two years of experience in powerlifting.
months' experience, we suggest the TSA Beginner Approach. If you have one to two years'
A: experience, we suggest the TSA Intermediate 1.0 Aopproach. This sample athlete is
current injuries or movement limitations, and can effectively train four times per week
Ideally, this athlete is eating in a small to moderate caloric surplus, sleeping 7-10 hours per
night, and stressing as little (or as predictably) as possible.
Q: What if this program is too hard?

This program is purposefully designed for intermediate lifters who want to prepare for 1RM tes
9 weeks. If you think you’re a more beginner lifter, check out our free TSA Beginner Approach, o
A: consider working one on one with a TSA coach to make sure training is continually tailored to y
and your goals. You can also modify this program with less frequency, less training volume, or l
average loads.
Q: What do I need to do before this program?

You need to have done a heavy set of 1-3 reps at RPE 8.5-10 on squat, bench press, and deadlif
A: the last 3 months. This is so you can populate the loads you'll be using on the plan.
Q: What are the requirements to run this program?
Have access to any equipment necessary to effectively train, understand RPE and how to rate R
A: Have four available training days in your work/school/life schedule.
ABOUT THE PROGRAM
Q: Why thebit
The little top sets on
of added squats
heavier and
work bench
early press
on gives theso early?some intensity ideas for the RPE-
athletes
A: based work in the second half of the training cycle. Additionally, they increase skill acquisition a
neural efficiency early on, which should translate to better performance in competition.
Q: Why the "Athlete Movement of Choice"?

approach that was entirely written without their input. Giving the athlete freedom to select som
A: parts of the training approach gives them a sense of ownership and control, further increasing
Q: We
What is added
have the difference from
slightly more selecting
training ‘male’
volume for to selecting
female ‘female’?
athletes, as they likely require it to
A: make the same level of progress. The additions in training volume exist across bench press
exclusively.
Q: What is lsRPE? What’s RPE?

lsRPE stands for ‘last set RPE’, the RPE of your very final set of a specific exercise. For informatio
A: RPE, please check the tab ‘RPE’.
ADJUSTMENTS
Q: What if I miss
boxes (sleep, reps? calories, adequate protein intake) and use appropriate 1 rep maxes. If y
adequate
A: happen to miss reps for any reason, don’t panic. Simply move forward with the program as if it
never happened. If it becomes a recurring issue, you may need to adjust loads. This is normal a
Q: What if I overshoot
other times. Just make amy RPE?note and aim to be more accurate in the future. If it’s a regular
mental
A: problem, you may ask yourself why you feel the need to overshoot RPE. Do you not trust the
training approach? Are you having a hard time gauging effort? Are you just ego lifting? Getting t
Q: What if I can't do the required number of pullups?

Hey, you and me both lmao (it's Bryce). Either aim for assisted pullups using a band or lat pulld
A: if you can't string together sets of 5 pullups. If you CAN string together sets of 5, simply take yo
time and complete the required repetitions.
Q: you’re
Can I add anything?
a bodybuilder or care about complete growth and not just your squat, bench, and deadli
A: 1RMs, you may consider adding direct calf work, direct hamstring work, and potentially more d
shoulder work. Just more work in general. Proceed with caution with a combined
Q: What if I have to miss a session/get behind?

more training sessions per week. In the event that you were sick or needed to miss many sessio
A: simply resume where you can to stay on track. There is no one right answer here--it’s all trainin
Q: How hard should each week be?
training approach for many athletes. Generally speaking, most weeks early on will be in the RPE
A: range, including the main lifts. It’s usually the case that training actually gets easier after the firs
Q: What if I get injured?
exposures or other modifications, please do that! If the injury feels more severe, don’t train thr
A: pain. Limit painful movements, work with a trained professional on your recovery so that you c
PERFORMANCE
Q: How long should I rest between sets?

recovered in 2-5 minutes, so this is a good window. However, take as much rest as you need, so
A: long as you can complete your training. If you’re just scrolling instagram/facebook between set
Q: When should I rest?
A: Rest in between each set.
Q: Are the deadlifts sumo or conventional?
A: Choose your main stance for the deadlift.
Q: When should
belt at some I use
point my warmups
in your belt? leading into your working sets. Using the belt is as much a
A: as it is an aid to safety and lifting strength. As such, we want to get better at the skill of bracing
the belt. That takes practice. As a general guide, anything above 65-70% is fair game for using y
WHAT'S NEXT?
Q: What should I do after this program?

to reduce overall loading. Every few times you run this training cycle, you can swap out leg
A: press/hack squat for a unilateral lower body movement like DB Walking Lunges, Bulgarian Split
For some athletes, the training approach is too generic after the first or second time. If you nee
more attention and customization, we work one-on-one with athletes providing them the coach
they need to not only make progress, but continue enjoying powerlifting for years to come. Em
and we’ll be happy to discuss the continuation of your training as a completely customized leve
EMAIL US
py of this program into your own
file and make
w boxes. Youitmay
youralso
own.
enter a low-rep,
ning outcomes.
to come. It is not
We suggest needed
running to plan
the enter
g changes. Refer to our guide on RPE
ons, don't hesitate to email us by
CONTACT US
rs to peak effectively into actual

r weeks represent higher overall work
nd muscle hypertrophy. We’ll deload
e. Finally, we’ll peak with exposure to
ny individual athlete strengths or

me many of the shortcomings with
n for female and male athletes to
e intermediate approach we wish all
ency.
rmediate approach to match those
ddition of lower repetition top sets with
As you get close to peaking, you’ll see
een fitness and fatigue. We think you’ll
week of training frequency. We already

e athlete large amounts of time for
dy strength with the overall amount of
specificity. We utilize multiple rep
e.
r female with some experience in
n powerlifting. If you have less than six
If you have one to two years'
This sample athlete is healthy, has no
ively train four times per week.
surplus, sleeping 7-10 hours per
le.
s who want to prepare for 1RM tests in

our free TSA Beginner Approach, or
training is continually tailored to you
requency, less training volume, or lower
on squat, bench press, and deadlift in

l be using on the plan.
understand RPE and how to rate RPE.

schedule.
sy?some intensity ideas for the RPE-

ally, they increase skill acquisition and
erformance in competition.
g the athlete freedom to select some

hip and control, further increasing buy-
cting ‘female’?
athletes, as they likely require it to
olume exist across bench press
f a specific exercise. For information on
d use appropriate 1 rep maxes. If you

e forward with the program as if it
ed to adjust loads. This is normal and
curate in the future. If it’s a regular

rshoot RPE. Do you not trust the
t? Are you just ego lifting? Getting to the
d pullups using a band or lat pulldown
g together sets of 5, simply take your
just your squat, bench, and deadlift

tring work, and potentially more direct
ion with a combined
sick or needed to miss many sessions,

ne right answer here--it’s all training
st weeks early on will be in the RPE 6-8

ng actually gets easier after the first
y feels more severe, don’t train through

onal on your recovery so that you can
, take as much rest as you need, so

g instagram/facebook between sets,
g sets. Using the belt is as much a skill

to get better at the skill of bracing into
ove 65-70% is fair game for using your
ng cycle, you can swap out leg

DB Walking Lunges, Bulgarian Split
the first or second time. If you need
athletes providing them the coaching
powerlifting for years to come. Email us
ng as a completely customized level.
UNIT OF MEASURE kgs
CURRENT
DATE WEIGHT X REPS SQUAT WEIGHT

8/10/2019 180 x 1 @10.0 200 120
PREVIOUS
DATE WEIGHT X REPSRPE SQUAT WEIGHT

1 4/1/2023 180 x 1 @10.0 #NAME? 120
2
3
4
5
6
7
NUTRITION/BASICS MACROS
START OF TRAINING 4/1/23 DAY
FIRST NAME First HIGH CALORIE DAYS

LAST NAME Last EXACT
HEIGHT 5'6" WINDOW
AGE 28 LOW CALORIE DAYS
STARTING BW 160 EXACT
MAINTENANCE KCALS 5291 WINDOW
ACTIVITY LEVEL Lightly active plus 3-6 days of wei
RANGE: 1.5 - 1.8 1.5
SEX MALE
BF% 15.00%
LEAN GAIN OR CUT? select here CARDIO
CHOOSE LEAN GAIN OR CUT ABOVE Select here
HIGH DAYS? LISS

#NAME? HIIT
PROTEIN
CHOOSE BTW n/a 1.0
FAT
CHOOSE 15-40% TOTAL KCALS 25%
NORMAL 7/7
FAT #NAME?
CARBS #NAME?
PROTEIN 355
LOW CALORIE DAYS 0/7

FAT 0
CARBS 0
PROTEIN 0
NUTRITION MICROCYCLE (DAYS) 7

X REPS BENCH WEIGHT X REPS DEADLIFT
x1 @10.0 120 220 x 1 @9.5 225
X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT

x1 @10.0 #NAME? 220 x 1 10 #NAME?
FAT CARBS PROTEIN CALORIES

#NAME? #NAME? 345-365g #NAME?
#NAME? #NAME? 355 #NAME?
+/- 5 +/- 10 +/- 10
0 0 0 0
0 0 0 0 kcals
+/- 5 +/- 10 +/- 10
SESSIONS/WK KCAL/SESSION TOTAL KCAL/WeKCALS/10 MINS

0 0-0
#intervals: 0-0
INTRO/ACCLIMATION
WEEK 1
9 WEEKS OUT, PEAK LIFT INTENSITY 5-7.5 RPE
are you male or female? MALE
Day 1 sets reps intensity load lsRPE e1RM

SQ 1: hypertrophy Competition Squat 1x3 80% 160
- 3x8 69% 140
BN 1: hypertrophy Bench Press 3x8 69% 82.5
chest/tricep acc Close Grip Bench Press 3x6 @7
lats - h Chest Supported Row 4 x 10-12 @7
upper body stability Band Pull-Aparts 3 x 30
Day 2
DL 1: main Deadlift 4x5 74% 165
BN 2: power Bench Press 5x4 72% 86.25
lats - h Pendlay Row 3 x 5-7 @7.5
posterior chain Weighted Back Extension 3 x 10-12 @7.5
lats - v Pull-ups x 30 @8.5
Day 3
SQ 2: strength Competition Squat 6x4 73% 145
chest acc DB Bench Press 3 x 8-10 @7
quads Leg Press or Hack Squat 3 x 8-10 @7.5
lats - h Chest-supported Row 3 x 10-12 @8
autonomy Athlete Movement of Choice 3 x 12-15 @7.5
Day 4
BN 3: strength Bench Press 1x1 @7
lats - h Barbell Row 3 x 6-8 @8
lats - v Neutral/Underhand Lat Pulldown 3 x 10-12 @8.5
note: pause deadlifts 1" off the floor
PROGRESS 1
WEEK 2
8 WEEKS OUT, PEAK LIFT INTENSITY 6-8RPE
1 1 1
### #NAME? ###
notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x3 82% 165
- 3x8 71% 140
Bench Press 3x8 71% 85
Close Grip Bench Press 3x6 @7.5
Chest Supported Row 4 x 10-12 @7
Band Pull-Aparts 3 x 30
Day 2
Deadlift 5x5 77% 175
Bench Press 5x4 74% 88.75
Pendlay Row 3 x 5-7 @7.5
Weighted Back Extension 3 x 10-12 @7.5
Pull-ups x 30 @8.5
Day 3
DB Bench Press 3 x 8-10 @7
Leg Press or Hack Squat 3 x 8-10 @7.5
Chest-supported Row 3 x 10-12 @8
Athlete Movement of Choice 3 x 12-15 @7.5
Day 4
Bench Press 1x1 @7.5
Barbell Row 3 x 6-8 @8
Neutral/Underhand Lat Pulldown 3 x 10-12 @8.5
PROGRESS 2
WEEK 3
7 WEEKS OUT, PEAK LIFT INTENSITY 6-8 RPE
1 1 1
### #NAME? ###

- 3x7 73% 145
Close Grip Bench Press 3x6 @8
Day 2
Pull-ups x 35 @8.5
Day 3
Day 4
Bench Press 1x1 @8
PROGRESS 3
WEEK 4
1 1 1
### #NAME? ###

- 3x7 75% 150
Close Grip Bench Press 3x6 @8.5
Day 2
Pull-ups x 35 @8.5
Day 3
Day 4
Bench Press 1x1 @8.5
Neutral/Underhand Lat Pulldow 3 x 10-12 @8.5
DELOAD/INTENSITY PREP
WEEK 5
1 1 1
### #NAME? ###

-
Day 2
Pull-ups x 30 @8.5
Day 3
Day 4
INTENSIFY/PEAK 1
WEEK 6
1 1 1
### #NAME? ###

Competition Squat 1x1 @6.5
- 5x3 85% 170
Day 2
Deadlift 1x2 @7
Pull-ups x 35 @8.5
Day 3
Day 4
Bench Press 2x1 @7
INTENSIFY/PEAK 2
WEEK 7
1 1 1
### #NAME? ###

- 5x3 87% 175
Day 2
Deadlift 1x1 @8
Pull-ups x 35 @8.5
Day 3
Day 4
Bench Press 2x1 @8
INTENSIFY/PEAK 3
WEEK 8
1 1 1
### #NAME? ###

- 5x2 89% 180
Day 2
Deadlift 1x1 @8.5
Pull-ups x 35 @8.5
Day 3
Day 4
Bench Press 1x1 @9
TEST/COMPETE
WEEK 9
TEST WEEK
1 1 1
#NAME? ###

Squat 5x2 80% 0
-
Day 2
Day 3
Day 4 - MEET OR MOCK MEET

Squat 1x1 @9.5+
notes
First
Last
### 5'6"
Bodyweight, avg Height
### ###
Fat, avg Carbs, avg
#N/A
200
150
100
160.2
160
50
0 0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
1 8 15 22 29 36 43 50 57 64 71 78 85 92 99 10611312012713414114815516216917618319019720421121822
DATE WEIGHT FAT CARBS PROTEIN CALORIES CARDIO TRAINING DAY (1-4)
4/1/2023 160 355 no 1

4/2/2023 160.2 357
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#REF!
Good morning, First.
#NAME?
28 ###
Age Calories, avg
### ###
Protein, avg Recovery, avg
7-day average
#NAME? #NAME? #NAME? #NAME? #NAME?
0.0 0.0 0.0 0.0 0.0
00000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
5162169176183190197204211218225232239246253260267274281288295302309316323330337344351358365372379
NOTES SLEEP (1-10) STRESS (1-10) DESIRE TO TRAIN (1-10)FATIGUE (1-10) RECOVERY (1-10)
example: great day today! 9 2 8 1 8

2 2 8 1 8
0000000000000
5372379
8.4
7
RPE
RATE OF PERCEIVED EXERTION
WATCH A VIDEO
Q: to
What is RPE
quantify and
those why isweithave
feelings useful?
immediately post-set of gauging how difficult it was. “I could
A: maybe have done 1 or 2 more reps.” The RPE scale quantifies this.
Q: IThe
see a protocol that looks like this: 3x8 @8 RPE. What do I do?
first thing you will do is work up to the prescribed rep & RPE as directed. You will want to w
A: up and ramp up the weights to what will be your working weight for your top set at RPE 8. From
Sample Exercise using the repeat method
1x5x135 warmups
1x4x225 warmups
1x4x275 warmups
1x8x295 @7 RPE <-- 1st gauging set
1x8x305 @8 RPE <-- 1st work set
1x8x305 @8 RPE <-- repeat set
1x8x305 @8.5 RPE <-- repeat set
Q: gauging
I need tosetwork up to
you climb a top
1 RPE set to
closer ofthe
1x4assigned
@8.5 RPE. How
top set can
RPE. In Iorder
figure outconfident
to feel what load to
pickin
A: that load based on how you are feeling, do your first “gauging” set at 4 reps @ 7 RPE, and anoth
one at 4 reps @ 8 RPE (Notice we are increasing an RPE with each gauging set). At this point you
auging how difficult it was. “I could
s this.
at do I do?
RPE as directed. You will want to warm
ight for your top set at RPE 8. From
can
PE. In Iorder
figure outconfident
to feel what load to use?
picking
g” set at 4 reps @ 7 RPE, and another
each gauging set). At this point you
REFERENCE
RPE, SUPPLEMENTATION, RECOVERY, ETC.
RPE CHART
Number of Reps
@ x1 x2 x3 x4 x5 x6
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1%
RPE
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9%

8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1%
INTAKE RANGES
Water 6.7 - 10.7 L/day

Fruit & Veg./day ~3 serv/day
Fiber 25g+/day
Sleep 7 - 10 hours/night
Meals 3 - 6 meals/day
SUPPLEMENTATION
If not getting regular sun exposure
Vitamin D3 3150 - 12700 IU
If performing resistance training and well
Creatine monohydrate 7.1 g
tolerated
Normal or low dose, if calorically restricted
Multivitamin 1 serving or consuming limited food sources
EFA's (EPA/DHA combined) 2-3 g If not consuming fatty fish 3/week
Caffeine 175 - 500 mg If performing resistance training, cycle use to

avoid dependency
Beta Alanine 7.1 g If performing HIIT/15+ rep sets
If performing resistance training and not a
Citrulline Malate 6-8 g financial burden
WARMUP THEORY
INSTRUCTIONS
Begin with the listed protocol for warming up, swapping out movements as needed using the selectors
to the right. Progress through the warmup at a deliberate pace, focusing your efforts on preparing for
the session ahead. You should break a sweat and aim to complete the process in less than 10 minutes,
unless a coach has given you extra work. Avoid soreness or anything approaching failure in the
slightest. The goal is preparation, not pre-exhaustion.
SPORT PSYCHOLOGY
MENTAL PREPARATION PRE-TRAINING

You may use this time to focus on mental imagery, creating a repeatable plcace of performance, or
visualizing the task ahead.
Utilize music or other auditory aids to engage further in the training process, limiting distractions.
Have fun with it.
MENTAL TOUGHNESS
Mental toughness is a multi-faceted but worthwhile character trait to build. It characterizes our
responses to challenges like injuries, work ethic, balancing commitments, peer and social pressure,
difficult training and competitive environments, and competition and internal pressures. Mental
toughness training and psychological skills training (PST) is effective in a range of skills we care about.
More broadly, we want to maximize the extent to which we feel "the four C's":
control - the capacity to act as if we have influence in situations
commitment - the tedency to take an active role in events
challenge - the perception of change as an opportunity to grow and develop rather than a threat
confidence - a strong sense of self-belief
"More successful athletes were characterized by higher confidence, greater self-

regulation of arousal, better concentration and focus, an in-control but not
forcing-it attitude, positive thoughts and imagery, and more determination and
commitment."
Psychological skills training functions best when we practice farther out from competition. Let's start
off with a survey. Answer the following questions on a 1-10 scale to the degree to which you have the
mental skills of top performing athletes:
Determination 0
Stress management 0
Determination
Concentration Stress management
Courage 0 10
Mental Preparation Courage
Leadership 0
5
Communication 0 Confidence 0 Leadership
Self-talk Communication
Imagery/Visualization 0
Motivation Imagery/Visualization
Consistent Effort
Confidence 0 Leadership
Self-talk Communication
Motivation Imagery/Visualization
Consistent Effort
Consistent Effort 0
Motivation 0
Self-talk 0
Confidence 0
Mental Preparation 0
Concentration 0
Using this information, begin a conversation with your coach on ways to improve or aspects you would
like help building a plan toward improving!
SELF CONFIDENCE
In powerlifting specifically, success with lifts often boils down to an optimal state of arousal and a high
self-regulatory efficacy. Our self-efficacy is determined by a background of performance
accomplishments, vicarious experiences, verbal persuasion, imagined future experiences, our
physiological state, and our emotional state. Further, our confidence can be boosted by developing
mastery, by feeling good about our body and our body weight, by having a support group of lifters,
friends, and family, and by feeling comfortable in our environment. Often times, acting confident helps
to make you confident in the future.
Which of these skills do you think you need to improve on?
GOAL SETTING
Goal setting has a powerful effect on behavior and is extremely effective. Goals direct attention to
specific elements of performance, mobilize our efforts, prolong our efforts, and allow us to develop
new strategies to success. Positive feedback regarding process is necessary in order for goals to work.
We need feedback that we're progressing in the right direction. This is only possible with well-formed
goals.
PRINCIPLES OF GOAL SETTING:

• Goals should be specific • Record your goals
• Moderately difficult but realistic • Develop strategies to achieve goals
• Both short and long term • Consider my personality and motivation
• Performance, process, and outcome-oriented • Receive support from coach
• Set practice and competition goals • Receive evaluation and feedback of goals
SHORT TERM GOALS LONG TERM GOALS

PERFORMANCE-ORIENTED PERFORMANCE-ORIENTED
PROCESS-ORIENTED PROCESS-ORIENTED
OUTCOME ORIENTED OUTCOME ORIENTED
Material adapted from Foundations of Sport and Exercise Psychology 5th Edition, Weinberg, Robert & Daniel Gould
On a good training day, click here

On a bad training day, click here
BAD TRAINING DAYS
Clearly describe what happened: possible scenarios:

Why do you think this happened?
How did this make you feel?
How do you think you can improve?
How can this be avoided?
Three takeaways or lessons from your bad session:
SOME CONTEXT
inevitable, we can change the way we react to them so that they don’t lead to more as a result
of our psychological outlook.
ALLOW MISTAKES TO BE A LEARNING CURVE FOR GROWTH:
Instead of dwelling on mistakes and allowing negative self talk to consume us about our errors,
shift your focus to allowing the mistake to become something you can learn from. View them
as something that can make us better. When you let go of the past performance and think of it
as something you can learn from, it can become a platform for growth. Remember to focus on
the things you have active control over, to view mistakes as temporary and as something that
you have the agency to change.
happen? What could you do in the future to avoid this from happening? How can you be better
at attempt selections? Etc.
APPLICATION: Let Go and Overcome

you will stop (i.e. I will allow myself the next 10 minutes to be upset, or until my new training
block starts tomorrow). After that, leave it in the past.
was. Didn’t get enough sleep? Did you notice an error in your form? Did you allow for too much
negative self-talk? Write them down.
go. This will help boost your self-confidence, allow you to move past any failures, and create a
new and positive self-perception… which will help you succeed for the next time.
GOOD TRAINING DAYS
Perhaps you just had an abnormally good training day. Let's take a moment to appreciate and
internalize this, as well as document some aspects of the day. This can be beneficial to reflect
on how to create more good training days by putting some of the same things in place in the
future.
What made this experience positive?
How much sleep did you get the night before? SELECT
What did your diet look like the day leading into it?
How were anxiety levels? Were you psyched up or calm and collected?
Did you use visualization or imagery before the session? If so, what did that look like?
Did you use positive self-talk? How confident did you feel?
How were stress levels?
What kind of music were you listening to, if any?
What was going through your head immediately before your lift?
How did you feel afterwards?

umber of Reps
x7 x8 x9 x10 x11 x12
81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
72.3% 69.4% 66.7% 64.0% 61.3% 58.6%
RECOVERY
Daily: 10-30 minutes/day to non-training relaxation activities.
Weekly: One longer 1-3 hour relaxation activity

Post-training: 5-10 minutes calmdown/cooldown your heart rate and
shifting to parasympathetic state. Ex: slow walk, breathing deeply, static
stretching, etc. recovery 20-40 minutes. eg. walk, bike, light cardio
Off days: active
activities, 30-50% single reps. Helps avoid being totally
sedentary/upregulate
Hours before bed: limitnutrient partitioning
caffeine, high stimulation/novel activity, switch
devices to amber light or sleep mode after sunset, optimizes melatonin
production
Pre-bed: breathing deeply, music, or meditating to help shift into more
restful state
WARMUP
1 BODY TEMPERATURE ELEVATION
increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
TRAIN IN A WARM ENVIRONMENT

Training in a warm environment, within reason, decreases blood lactate
and increases skeletal muscle force. It is also likely to lead to faster
warmups and more ready joints and muscles.
2 SUSTAINED HEART RATE ELEVATION

increase blood flow and pressure
BARBELL COMPLEX WATCH VIDEO
Perform the following with an empty bar: 10x BB Row, 10x RDL, 10x Hang
Clean, 10x OHP, 10x Good Morning, 10x Back Squat/Front Squat. May
repeat for 1-2 cycles. Some variation of this is perfectly acceptable.
3 DYNAMIC WARMUP
increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
LEG SWING WATCH VIDEO
Maintain a stacked spine with minimal flexion/extension and swing the leg
front/back, aiming to keep the leg in a single plane. Avoid letting the low
back arch. 5-10 swings. Then face a wall and swing the leg side to side,
opening the hips in a dynamic fashion. 5-10 swings per side.
BOX JUMP/DEPTH DROP WATCH VIDEO

5-10x low height depth drop. Stop all motion within one second of landing.
5-10x box jump low height. Progressively land box jumps in lower and
lower squat.
QUADRUPED SEQUENCE WATCH VIDEO

From the quadruped position, retract the scapula, shrug and roll the
shoulders in a circular motion 5-15 times. Then, bridge the thoracic spine
and press the hips towards the shoulders. Then, arch the back and reach
the shin toawrd the ceiling. Repeat 5x. Next, widen the knee support on
4 REPETITION OF MOVEMENT PATTERNS

priming you for the session ahead
BAND-ASSISTED SQUAT/RDL WATCH VIDEO
Attach a light or medium band around a post, step inside and place the
band around the butt. Step back with a fair amount of band tension and
squat for 5-15 reps. Follow with 5-15 reps of RDL or sumo deadlift.
(IF BENCHING) BAND PULL-APART SEQUENCE WATCH VIDEO

Use a theraband, voodoo floss, etc and wrap around a post with low to
moderate tension, one end in each hand. Perform with as many reps as
desired. band Pullapart, band pullover, band front raise, single arm cross
body (rear delt), band flye, band overhead triceps extension, band
stretches.
(IF BENCHING) SHOULDER CARS WATCH VIDEO

Raise one arm upward in front of you. Make sure that as you flex at the
shoulder that you’re shoulder blade moves with your arm. Turn your arm
over and find the biggest possible range “behind” you. Reverse the rep—
start by extending the arm backward, max out extension, then turn your
arm and find as much overhead range as possible before maxing anterior
range and returning your arm to your side.
(IF BENCHING) LAT PULLDOWN WATCH VIDEO
Use a low to moderate load and do 5-12 reps on a lat pulldown in a
dynamic fashion. Focus on a forceful pull.
(IF BENCHING) INVERTED PUSH-UP/RACK CHIN WATCH VIDEO

Using a barbell in a rack/smith machine or a pair of hanging rings, set your
feet on on object at such a height you can be parallel to the floor at
completion of the movement. Grab the bar/rings and pull yourself up,
holding a brief contraction at the top. Repeat for 5-10 reps.
5 COACH-SELECTED ADDITIONS
based on your movement, coach adds these to increase development & execution
-- WATCH VIDEO
description
6 CORE
deep stability work and activation to aid main lift performance
BIRD DOG WATCH VIDEO
From a quadruped position, sweep the opposite arm and leg out away from
you in front and behind, maintaining finger and toe connection with the
floor. Raise both the arm and leg in unison and hold the extended position
for a moment. Reverse and return to base position and repeat with the
opposite side.
CURL-UP WATCH VIDEO

From a supine position, elevate one knee so that your foot is flat on the
floor. Tuck the chin and as you do, blow air out and squeeze the abs down
into yourself. Repeat for 3-7 reps, before switching to the opposite leg and
repeating.
ROLLING PLANK WATCH VIDEO

From a plank position with shoulder-width feet, rotate so that your feet are
edge-contact with the floor and you're on only one forearm, bracing firmly.
Rotate back to neutral and repeat with the other side for 3-5 repetitions.
SINGLE LEG GLUTE THRUST WATCH VIDEO

With your shoulders on a bench, begin with your hips on the floor and your
feet flat on the ground and close to your hips. Press just one heel through
the ground while driving the hips up toward the ceiling. Repeat for 5-10
reps each side.
BAND/MONSTER WALK WATCH VIDEO

Use a 1 foot long flat band, place the band around the middle of the foot.
Maintain a shoulder width or wider stance and take lateral steps, leading
with the edge of the foot. Make sure to step in both directions, left-leading
and right-leading. 10-15 meters each direction.
PALLOF PRESS WATCH VIDEO

Wrap a theraband or voodoo floss around a post, and get on the floor in a
standing kneel. Set the band at belly button height.
7 BARBELL WARMUP SETS

ramping load progressions before work sets
BARBELL WARMUP WATCH VIDEO

Take a look at the main lift rep count and load. If reps are 8-10, start with
warmup sets at 6-8, then 3-5, then 2-4 until you are ready to begin. If reps
are 3-5, start with warmup sets of 6-8, then 2-4, then 1-3, repeating 1-3
until you are within range. For 1-3, start with 3-5, then 1-3, repeating sets
until you are within range. Combine with autoregulation to determine the
appropriate load and sensible jump sizes.

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PROGRAM EXPLANATION & FAQ

5 If you enjoyed the program, donate here and buy us a coffee!

DONATE HERE CONTACT US

Q: What if this program is too hard?

Q: What do I need to do before this program?

Q: Why the "Athlete Movement of Choice"?

Q: What is lsRPE? What’s RPE?

Q: What if I can't do the required number of pullups?

Q: What if I have to miss a session/get behind?

Q: How long should I rest between sets?

Q: What should I do after this program?

rs to peak effectively into actual

ny individual athlete strengths or

week of training frequency. We already

s who want to prepare for 1RM tests in

on squat, bench press, and deadlift in

understand RPE and how to rate RPE.

sy?some intensity ideas for the RPE-

g the athlete freedom to select some

f a specific exercise. For information on

d use appropriate 1 rep maxes. If you

curate in the future. If it’s a regular

just your squat, bench, and deadlift

sick or needed to miss many sessions,

st weeks early on will be in the RPE 6-8

y feels more severe, don’t train through

, take as much rest as you need, so

g sets. Using the belt is as much a skill

ng cycle, you can swap out leg

DATE WEIGHT X REPS SQUAT WEIGHT

DATE WEIGHT X REPSRPE SQUAT WEIGHT

START OF TRAINING 4/1/23 DAY

FIRST NAME First HIGH CALORIE DAYS

HIGH DAYS? LISS

LOW CALORIE DAYS 0/7

NUTRITION MICROCYCLE (DAYS) 7

X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT

FAT CARBS PROTEIN CALORIES

SESSIONS/WK KCAL/SESSION TOTAL KCAL/WeKCALS/10 MINS

are you male or female? MALE

Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

notes Day 1 sets reps intensity load lsRPE e1RM

Day 4 - MEET OR MOCK MEET

4/1/2023 160 355 no 1

Good morning, First.

example: great day today! 9 2 8 1 8

8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9%

Water 6.7 - 10.7 L/day

Caffeine 175 - 500 mg If performing resistance training, cycle use to

MENTAL PREPARATION PRE-TRAINING

"More successful athletes were characterized by higher confidence, greater self-