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EST Barbell

Designed as a perfect follow up from our beginners plan, or someone who has trained specifically for powerlifting for over a year. This programme is set up to build upon the baseline strength and progress from the previous blocks with adjustments made to optimise the progression for a conventional puller.

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Intermediate V1 (Conventional)

Block 1

Block 2

Block 3

Block 4

Designed as the perfect programme to run into the NWPL Spring Showdown 2023.

This programme is set up to build upon the baseline strength and bring you into the competition ready to perform. It is split into two shorter blocks to cover the next seven weeks.

For those starting after the WC 13/02,  you should look to line up training so that the programme lines up to finish with the competition, rather than beyond it. If you need any advice on how best to do this, please send us a message or email and we will be happy to help.

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Spring Showdown 2023

Block 1 - Week 1-4

Block 2 - Week 5-Comp

Designed as a perfect follow up from our beginners plan, or someone who has trained specifically for powerlifting for over a year. This programme is set up to build upon the baseline strength and progress from the previous blocks with adjustments made to optimise the progression for a sumo puller.

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Intermediate V1 (Sumo)

This off season focused block is designed to develop the strengths and skills we commonly see needing development within the student athlete.

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The Student Off Season

This competition block is designed to follow The Student Off Season. We recommend running this program with session 4 aligned with your competition day.

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The Student Competition Prep

This training block has been designed with a higher frequency approach in mind, for those who may respond better to this style of programming. This programme would serve as a great follow up to our intermediate options, with you squatting 3x/week, benching 4x/week and deadlifting 2x/week across 4 sessions. 

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High Frequency V1

This training block has been designed with a lower frequency approach in mind, for those who may respond better to this style of programming or struggle with the recovery demands of a higher frequency approach. This programme would serve as a great follow up to our beginner options, with you squatting 2x/week, benching 2x/week and deadlifting 1x/week across 4 sessions. 

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Low Frequency V1

Our intermediate programme focused on female athletes. 
Below are some considerations/alternative measures you can take to fit this programme around your menstrual cycle.
The programme is written with the assumption that Day 1 of the cycle aligns with the first day of the first week of the cycle. 
Obviously, this will rarely be the case, so adjust the programme to meet your own needs; 
Some recommendations include:
During your PMS week, if we are struggling, do volume sets and avoid top sets. 
If you plan to squat on day 1 or 2 of your period, potentially substitute your Squat for a lower stress variation such as:
-Belt squats
-Any Machine Based Squat Pattern
-Safety Bar Squats
-Any squat variation that will limit stress on bracing or the adductors

In the luteal phase, consider these choices:
Utilising a narrower stance for deadlifts (if you pull sumo) to protect your adductors.
Swapping any Unilateral/High Stability demand movements for an appropriate Bilateral replacement. (eg- Single Leg Leg press for Leg Press)
Switching a deadlift for a stiff leg/romanian deadlift variation to lower stress on the lower back.

Largely, you could run this programme as written without adaptation and make progression, however if needed, as above, make adaptations to suit your needs. These sort of adaptations should suit where needed and not impact long term progression but assist towards minimising training risk and keeping you healthy.