Powerlifting Program Part 2 - Setting up a 12 week cycle

Introduction

This tutorial is designed to guide you through setting up a 12-week powerlifting program, as outlined in Garrett Blevins' video. Powerlifting is a strength sport that emphasizes three main lifts: squat, bench press, and deadlift. This structured approach will help you build strength effectively over a 12-week cycle, ensuring that you progress safely and efficiently.

Step 1: Establish Your Goals

• Define your objectives for the 12-week cycle.
• Consider whether you are focusing on maximum strength, technique improvement, or hypertrophy.
• Set specific, measurable goals (e.g., increase your squat by 10 pounds).

Step 2: Choose Your Lifts

• Select the primary lifts you will focus on during this cycle:
  • Squat
  • Bench Press
  • Deadlift
• Decide if you want to include accessory lifts to support your main lifts, such as:
  • Overhead Press
  • Barbell Rows
  • Pull-Ups

Step 3: Determine Your Training Frequency

• Decide how many days a week you will train (typically 3-4 days).
• Ensure you allow for adequate recovery between sessions, especially for the main lifts.
• Structure your week to balance intensity and volume.

Step 4: Set Your Weekly Structure

• Outline your weekly training plan:
  • Example:
    • Day 1: Squat and accessory work
    • Day 2: Bench Press and accessory work
    • Day 3: Deadlift and accessory work
    • Day 4: Accessory or recovery work
• Adjust based on your recovery and performance.

Step 5: Plan Your Sets and Reps

• Follow the general rep scheme:
  • Weeks 1-6: Focus on higher volume (e.g., 4-6 sets of 6-8 reps).
  • Weeks 7-9: Adjust to lower volume with more intensity (5 sets of 3 or 2 reps).
  • Weeks 10-12: Peak with heavy singles or doubles.
• Monitor your fatigue and adjust as necessary to ensure recovery.

Step 6: Track Your Progress

• Keep a training log to record your lifts, sets, and reps.
• Note how you feel during each session to identify patterns in fatigue and recovery.
• Use this information to make informed adjustments to your program.

Step 7: Incorporate Deload Weeks

• Plan for a deload week, typically every 4-6 weeks, to allow your body to recover.
• During a deload week, reduce both the volume and intensity of your workouts.
• This will help prevent burnout and injuries.

Conclusion

Setting up a 12-week powerlifting program involves defining your goals, selecting your lifts, and structuring your training effectively. Adjust your sets and reps based on the weeks, and remember to track your progress diligently. Incorporating deload weeks will enhance recovery and performance. With this structured approach, you'll be well on your way to achieving your powerlifting goals.