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SSPT

The SSPT High Performance Training Cycle Level 1 includes three training blocks that drive both hypertrophy and strength goals. The cycle wraps up by testing your 1 Rep Maxes (1RM), either at a competition, or in the gym. The goal is to set all-time personal bests in the squat, bench press, and deadlift. Employing Daily Undulating Periodization enables us to manipulate the frequency of how often you perform the powerlifting movements while constantly varying the rep ranges and intensities over the weeks.  This leads to positive adaptations. I provide you with both percentages and Rate of Perceived Exertion (RPE) protocols in order to load the bar in the most effective manner depending on the type of workout that I've programmed. I also provide notes on how to modify the workouts if needed, and provide choices in the exercises. From week to week, strategic progressions are programmed so that you're adapting and recovering well as you go through the three programs. Once you make it to the end of this training cycle, you can move onto SSPT High Performance Training Level 2.

2x Frequency

Powerlifting

Competition Prep

Deadlift Singles

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SSPT High Performance Training Cycle Level 1 - 4 Days

The Hypertrophy block utilizes higher repetition ranges and serves as a base preparation mesocycle that pours the foundation for the strength block. Squat and bench press are performed twice weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed with singles only and shorter rest periods. Secondary movements are completed with percentages while non-specific accessories employ Rate of Perceived Exertion (RPE).

Hypertrophy Block

The Strength block builds upon the hypertrophy block utilizing moderate repetition ranges to build strength leading into a competition peaking block. Squat and bench press are performed twice weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed with singles only and shorter rest periods. Secondary exercises are completed with percentages while non-specific accessories employ Rate of Perceived Exertion (RPE).

Strength Block

The Peaking block utilizes increased frequency, lower repetition ranges, and higher intensities to bring strength levels to a peak on game day. Squat and bench press are performed three times weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed twice weekly with singles only and shorter rest periods. Assistance exercises are reduced in favor of emphasizing sport form and to allow fatigue to dissipate prior to competition.

Peaking Block

The Level 2 SSPT High Performance Training Cycle follows a similar block periodization as my Level 1 program. This training cycle can be used as the next level of progression from my prior training programs. Athletes can jump right into Level 2 if they already have sufficient practice with the powerlifting movements multiple times per week. The 4-day split follows: Day 1 (squat, bench, deadlift), Day 2, (squat and bench), Day 3 (squat and deadlift), and Day 4 (bench). There are several challenging variations of the core movements, including front squats, 2-sec pause squats, 5-sec pause bench, overload bench protocols, and 3-inch deficit deadlifts. Over the 12-weeks, you’ll build toward a testing day, whether that’s in training or at a powerlifting meet. Athletes have used my programs to prepare for their first competition and international level competitions. Once you make it to the end of this training cycle, you can move onto SSPT High Performance Training Level 3. 

3x Frequency

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SSPT High Performance Training Cycle Level 2 - 4 Days

The Hypertrophy block utilizes higher repetition ranges and serves as a base preparation mesocycle that pours the foundation for a strength block. Squat and bench press are performed twice weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed with singles only and shorter rest periods. Secondary movements are completed with percentages while non-specific accessories employ Rate of Perceived Exertion (RPE).

The Competition Peaking block utilizes increased frequency, lower repetition ranges, and higher intensities to bring strength levels to a peak on a game day. Squat and bench press are performed three times weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed twice weekly with singles only and shorter rest periods. Assistance exercises are reduced in favor of emphasizing sport form.

The Level 2 SSPT High Performance Training Cycle follows a similar block periodization as my Level 1 program. This training cycle can be used as the next level of progression from my prior training programs. Athletes can jump right into Level 2 if they already have sufficient practice with the powerlifting movements multiple times per week. The 5-day split follows: Day 1 (squat, bench, deadlift), Day 2, (squat and bench), Day 3 (Accessories), Day 4 (squat and deadlift), and Day 5 (bench).  There are several challenging variations of the core movements, including front squats, 2-sec pause squats, 5-sec pause bench, overload bench protocols, and 3-inch deficit deadlifts. Over the 12-weeks, you’ll build toward a testing day, whether that’s in training or at a powerlifting meet. Athletes have used my programs to prepare for their first competition and international level competitions. Once you make it to the end of this training cycle, you can move onto SSPT High Performance Training Level 3. 

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SSPT High Performance Training Cycle Level 2 - 5 Days

The Level 3 SSPT High Performance Training Cycle follows a similar block periodization as my Level 1 and 2 programs. This training cycle is ideal for lifters who have experience performing the powerlifting movements multiple times/week, have already competed in powerlifting, or have previously completed the Level 1 or 2 SSPT High Performance Training Cycles. It is not recommended that you do this program if you haven't competed in powerlifting or lack adequate experience strength training. If that's you, then I would start my Level 1 training cycle, and then proceed into the Level 2 after testing your numbers and getting used to my training approach. The cycle includes three, four-week blocks that drive both hypertrophy and strength goals. The cycle wraps-up by testing your 1-Rep Maxes, either at another competition, or in the gym. Through manipulating the frequency of how often you perform the powerlifting movements, and constantly varying the rep ranges and intensities over the weeks, you will find yourself positively adapting. Sport-form is maintained throughout the cycle as the first training day of every week always features the classic Squat, Bench, Deadlift (SBD) day. I provide you with both percentages and Rate of Perceived Exertion protocols in order to load the bar in the most effective manner depending on the type of workout that I've programmed. I also provide notes on how to modify the workouts if needed and provide choices in the exercises. From week to week, strategic progressions are programmed so that you're adapting and recovering well as you go through the three programs. The conclusion of the training cycle has a built-in taper, so you can run this program right up to your competition or test day. 

4x Frequency

SSPT High Performance Training Cycle Level 3  - 4 Days

Hypertrophy  Block

The Strength block builds upon the hypertrophy block utilizing moderate repetition ranges to build strength leading into a competition peaking block. Squat and bench press are performed twice weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed with singles only and shorter rest periods. Secondary exercises are completed with percentages while non-specific accessories employ Rate of Perceived Exertion (RPE)

The SSPT Bench Press (BP) Spike is a six-week BP peaking cycle that drives strength to a new 1 Rep Max (1RM).  This intense program is designed for lifters who can tolerate moderate to higher-frequency bench pressing.  Employing Daily Undulating Periodization (DUP) enables us to manipulate the intensity of the BP while constantly varying the rep ranges over the weeks.  This leads to positive adaptations. I provide you with both percentages for the bench press and Rate of Perceived Exertion (RPE) protocols for the non-specific assistance exercises.

Bench-Only

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SSPT Bench Press Spike - 3 Days

Block 1

The SSPT Bench Press (BP) Spike is a six-week BP peaking cycle that drives strength to a new 1 Rep Max (1RM).  This intense program is designed for lifters who can tolerate high-frequency, high-volume bench pressing.  Employing Daily Undulating Periodization (DUP) enables us to manipulate the intensity of the BP while constantly varying the rep ranges over the weeks.  This leads to positive adaptations. I provide you with both percentages for the bench press and Rate of Perceived Exertion (RPE) protocols for the non-specific assistance exercises.

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SSPT Bench Press Spike - 4 Days

The SSPT Masters Training Cycle is aimed at masters lifters (ages 40+) with a solid foundation of at least three years of powerlifting training.  It includes three training blocks that drive both hypertrophy and strength goals. The cycle concludes by testing your 1 Rep Maxes (1RM), either at a competition, or in the gym. The goal is to set all-time personal bests in the squat, bench press, and deadlift. Employing Daily Undulating Periodization (DUP) enables us to manipulate the frequency of how often you perform the powerlifting movements while constantly varying the rep ranges and intensities over the weeks.  This leads to positive adaptations. I provide you with both percentages and Rate of Perceived Exertion (RPE) protocols in order to load the bar in the most effective manner depending on the type of workout that I've programmed. From week to week, strategic progressions are programmed so that you're adapting and recovering well as you go through the three programs. 

Masters

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SSPT Masters Cycle

The Hypertrophy block utilizes moderate repetition ranges serving as a base preparation mesocycle that pours the foundation for the strength block. Squat and bench press are performed twice weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed with singles only and shorter rest periods. Secondary movements are completed with percentages while non-specific accessories employ Rate of Perceived Exertion (RPE).

The Strength block builds upon the hypertrophy block to build strength leading into a competition peaking block. Squat and bench press are performed twice weekly using percentages via Daily Undulating Periodization (DUP). Competition deadlifts are performed with singles only and shorter rest periods. Secondary exercises are completed with percentages while non-specific accessories employ Rate of Perceived Exertion (RPE).