WELCOME!

PROGRAM EXPLANATION & FAQ

BEGIN

Click FILE > MAKE A COPY at the top menu bar to create a copy of this program into your own Google Drive account.
1 From there, you can edit the training file and make it your own.
Enter your current 1RMs on the Personal Info tab in the yellow boxes. You may also enter a low-rep, high-RPE set.
2 Do not enter theoretical maxes or desired training outcomes. It is not needed to enter a 90% or 95% of your
maxes...simply your maxes will do.
Look over the training plan, familiarize yourself with what is to come. We suggest running the plan without
3 modification the first time through before attempting changes. Refer to our guide on RPE included for the best
results.

4 Read through the FAQ below, and if you have further questions, don't hesitate to email us by clicking here.
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 work and lower overall loading, designed
to build training adaptions and muscle hypertrophy. We’ll deload on Week 5, shedding some fatigue and preparing for
the next phase. Finally, we’ll peak with exposure to 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 with 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 wish all 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 with higher repetition backoff work to
combine the best of both worlds. As you get close to peaking, you’ll see some subtle changes to the peaking structure to
ride the line between fitness and fatigue. We think you’ll really like it.

For squat, we begin with higher training volume over two days per week of training frequency. We already have some
exposure to higher intensities early on, allowing the athlete large amounts of time for low-repetition adaptations
to occur. We’ll build overall lower body strength with the overall amount of volume (and added leg pressing work), and
increased skill with high specificity. We utilize multiple rep ranges to ensure maximum strength and hypertrophy.

For bench press, we include regular exposure to pressing to allow for accelerated rates of progress. Athletes will handle
horizontal pressing four times a week with access to singles starting on week 1. More than likely, you’re about to bench
more than you have in a long time.

For deadlift, we have a fantastic balance of competition work with paused work, designed to teach technique and bracing
and ultimately improve positioning. There’s a delayed shift for heavy work on deadlift until much later in the training
approach to allow space for building strength before we test strength.

WHO & WHY

Q: Who is this program designed for?

We’ve defined a sample athlete for this program as a male or female with some experience in resistance training,
and around two years of experience in powerlifting. If you have less than six months' experience, we suggest
the TSA Beginner Approach. If you have one to two years' experience, we suggest the TSA Intermediate 1.0
A: Aopproach. This sample athlete is healthy, has no 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 tests in 9 weeks. If you
think you’re a more beginner lifter, check out our free TSA Beginner Approach, or consider working one on one with
A: a TSA coach to make sure training is continually tailored to you and your goals. You can also modify this program
with less frequency, less training volume, or lower 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 deadlift in the last 3
A: 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 RPE. Have four
A: available training days in your work/school/life schedule.

ABOUT THE PROGRAM

Q: Why the top sets on squats and bench press so early?

The little bit of added heavier work early on gives the athletes some intensity ideas for the RPE-based work in the
A: second half of the training cycle. Additionally, they increase skill acquisition and neural efficiency early on, which
should translate to better performance in competition.

Q: Why the "Athlete Movement of Choice"?

Some research and our own observation suggests athletes feel a lack of control over a training approach that was
entirely written without their input. Giving the athlete freedom to select some parts of the training approach gives
A: them a sense of ownership and control, further increasing buy-in and adherence as a result. It's a chance for you to
contribute and engage with the approach

Q: What is the difference from selecting ‘male’ to selecting ‘female’?

We have added slightly more training volume for female athletes, as they likely require it to make the same
A: 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 information on RPE, please
A: check the tab ‘RPE’.

ADJUSTMENTS

Q: What if I miss reps?

We’ve planned approaches such that most athletes shouldn’t miss reps if you check your recovery boxes (sleep,
adequate calories, adequate protein intake) and use appropriate 1 rep maxes. If you happen to miss reps for any
A: 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 and part of the individualization of the training process.

Q: What if I overshoot my RPE?

Again, don’t panic. As you learn to use RPE, you will overshoot RPE sometimes and undershoot other times. Just
make a mental note and aim to be more accurate in the future. If it’s a regular problem, you may ask yourself why
A: 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 to the root of this issue will make you a better lifter overall.

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 pulldown if you can't
A: string together sets of 5 pullups. If you CAN string together sets of 5, simply take your time and complete the
required repetitions.

Q: Can I add anything?

We think the program as-is is a good place to be for intermediate powerlifters. If you feel the need or desire to add
something, just make sure that it makes sense in the grand scheme of things. If you’re a bodybuilder or care about
complete growth and not just your squat, bench, and deadlift 1RMs, you may consider adding direct calf work,
A: direct hamstring work, and potentially more direct shoulder work. Just more work in general. Proceed with caution
with a combined powerlifting/bodybuilding approach. If you think you need more volume as a powerlifting athlete,
we'd strongly caution against adding training volume unless you have good reasons.

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

If you’re running this approach into a competition, you obviously need to make adjustments to make sure the peak
lines up with your competition date. Consider either condensing training into more training sessions per week. In
A: the event that you were sick or needed to miss many sessions, simply resume where you can to stay on track. There
is no one right answer here--it’s all training stimulus. If you don’t have a competition scheduled and are just running
the base approach, just pick up where you left off and allow the program to be a little longer than expected.

Q: How hard should each week be?

This is difficult to say because each athlete responds differently to training, and we’re creating one training
approach for many athletes. Generally speaking, most weeks early on will be in the RPE 6-8 range, including the
A: main lifts. It’s usually the case that training actually gets easier after the first week or two as you adapt to a new
training split and the repeated bout effect (RBE) takes effect.

Q: What if I get injured?

The seriousness of the injury dictates the response to the injury. If you can work around movement restrictions or
pain with exercise substitutions, dropping the load, allowing for more rest between exposures or other
A: modifications, please do that! If the injury feels more severe, don’t train through pain. Limit painful movements,
work with a trained professional on your recovery so that you can come back stronger. There’s a lot of potential
advice here that is only on a case-by-case basis because each situation is unique.

PERFORMANCE

Q: How long should I rest between sets?

As much rest as you need. The literature is pretty clear that limiting rests to any degree dampens performance and
strength adaptation. All bodily systems relevant to strength performance are recovered in 2-5 minutes, so this is a
A: good window. However, take as much rest as you need, so long as you can complete your training. If you’re just
scrolling instagram/facebook between sets, this can easily climb to 10 minutes. Moderating this is a quick way to
reduce the length of your workouts.
 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 I use my belt?

Use your belt on any main sets that warrant its use. You will probably be best served adding the belt at some point
in your warmups leading into your working sets. Using the belt is as much a skill as it is an aid to safety and lifting
A: strength. As such, we want to get better at the skill of bracing into the belt. That takes practice. As a general guide,
anything above 65-70% is fair game for using your belt. You probably don’t need to wear the belt on bench press.

WHAT'S NEXT?

Q: What should I do after this program?

If you’re having success with the training approach, keep using it! Input new 1RMs and continue the approach.
Every few times you run this training cycle, you should switch to the TSA Intermediate 1.0 to reduce overall loading.
A: Every few times you run this training cycle, you can swap out leg press/hack squat for a unilateral lower body
movement like DB Walking Lunges, Bulgarian Split Squat, Single Leg Press, etc. You can also add in direct glute,
tricep, antirotation, hamstring, or bicep work.

For some athletes, the training approach is too generic after the first or second time. If you need more attention
and customization, we work one-on-one with athletes providing them the coaching they need to not only make
progress, but continue enjoying powerlifting for years to come. Email us and we’ll be happy to discuss the
continuation of your training as a completely customized level.

EMAIL US
 UNIT OF MEASURE lbs

CURRENT

DATE WEIGHT X REPS SQUAT WEIGHT X REPS BENCH WEIGHT X REPS DEADLIFT
8/10/2019 200 x 1 @10.0 200 120 x 1 @10.0 120 220 x 1 @9.5 225

PREVIOUS

DATE WEIGHT X REPS RPE SQUAT WEIGHT X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT
1 8/10/2019 200 x 1 @10.0 200 120 x 1 @10.0 120 220 x 1 @9.5 225
2
3
4
5
6
7

NUTRITION/BASICS MACROS

START OF TRAINING 8/10/19 DAY FAT CARBS PROTEIN CALORIES

FIRST NAME First HIGH CALORIE DAYS -5-5g #NUM! 170-190g #NUM!
LAST NAME Last EXACT 0 #NUM! 180 #NUM!
HEIGHT 5'6" WINDOW +/- 5 +/- 10 +/- 10
AGE 18 LOW CALORIE DAYS 0 0 0 0
STARTING BW 180 EXACT 0 0 0 0 kcals
MAINTENANCE KCALS 2700 WINDOW +/- 5 +/- 10 +/- 10
ACTIVITY LEVEL Lightly active plus 3-6 days of weight lifting
RANGE: 1.5 - 1.8 1.5
SEX SELECT
BF% Select here

LEAN GAIN OR CUT? select here CARDIO

CHOOSE LEAN GAIN OR CUT ABOVE Select here
SESSIONS/WK KCAL/SESSION TOTAL KCAL/WKeKCALS/10 MINS
HIGH DAYS? LISS 0 0-0
HIIT #intervals: 0-0

PROTEIN
CHOOSE BTW n/a 1.0

FAT
CHOOSE 15-40% TOTAL KCALS 25%

NORMAL 7/7
FAT 0
CARBS #NUM!
PROTEIN 180

LOW CALORIE DAYS 0/7

FAT 0
CARBS 0
PROTEIN 0

NUTRITION MICROCYCLE (DAYS) 7

 INTRO/ACCLIMATION PROGRESS 1 PROGRESS 2 PROGRESS 3 DELOAD/INTENSITY PREP INTENSIFY/PEAK 1 INTENSIFY/PEAK 2 INTENSIFY/PEAK 3 TEST/COMPETE
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9
9 WEEKS OUT, PEAK LIFT INTENSITY 5-7.5 RPE 8 WEEKS OUT, PEAK LIFT INTENSITY 6-8RPE 7 WEEKS OUT, PEAK LIFT INTENSITY 6-8 RPE 6 WEEKS OUT, PEAK LIFT INTENSITY 7-8.5 RPE 5 WEEKS OUT, PEAK LIFT INTENSITY 5-7 RPE 4 WEEKS OUT, PEAK LIFT INTENSITY 7-8.5 RPE 3 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE 2 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE TEST WEEK

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
are you male or female? SELECT 200 120 225 200 120 225 200 120 225 200 120 225 200 120 225 200 120 225 200 120 225 120 225

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 notes
SQ 1: hypertrophy Competition Squat 1x 3 80% 160 Competition Squat 1x 3 82% 165 Competition Squat 1x 3 84% 170 Competition Squat 1x 3 86% 170 Competition Squat 3x 5 73% 145 Competition Squat 1x 1 @6.5 Competition Squat 1x 1 @7.5 Competition Squat 1x 1 @8.5 Squat 5x 2 80% 0
- 3x 8 69% 140 - 3x 8 71% 140 - 3x 7 73% 145 - 3x 7 75% 150 - - 5x 3 85% 170 - 5x 3 87% 175 - 5x 2 89% 180 -
BN 1: hypertrophy Bench Press 3x 8 69% 82.5 Bench Press 3x 8 71% 85 Bench Press 4x 7 73% 87.5 Bench Press 4x 7 75% 90 Bench Press 3x 6 73% 87.5 Bench Press 4x 6 75% 90 Bench Press 4x 6 77% 92.5 Bench Press 4x 5 79% 95 Bench Press 5x 4 81% 97.5
- - - - - - - - -
chest/tricep acc Close Grip Bench Press 3x 6 @7 Close Grip Bench Press 3x 6 @7.5 Close Grip Bench Press 3x 6 @8 Close Grip Bench Press 3x 6 @8.5 Close Grip Bench Press 2x 5 @7 Close Grip Bench Press 3x 5 @7 Close Grip Bench Press 3x 5 @7 Close Grip Bench Press 3x 5 @7 Close Grip Bench Press 3x 5 @7
lats - h Chest Supported Row 4 x 10-12 @7 Chest Supported Row 4 x 10-12 @7 Chest Supported Row 4 x 10-12 @7 Chest Supported Row 4 x 10-12 @7 Chest Supported Row 4 x 8-10 @7 Chest Supported Row 4 x 8-10 @7 Chest Supported Row 4 x 8-10 @7 Chest Supported Row 4 x 8-10 @7 Deadlift 5x 1 75% 170
upper body stability Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30 Band Pull-Aparts 3 x 30

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

DL 1: main Deadlift 4x 5 74% 165 Deadlift 5x 5 77% 175 Deadlift 5x 4 79% 180 Deadlift 6x 4 81% 180 Deadlift 4x 3 79% 180 Deadlift 1x 2 @7 Deadlift 1x 1 @8 Deadlift 1x 1 @8.5 Bench Press 1x 1 86% 103.75
- - - - - - 4x 3 82% 185 - 5x 2 84% 190 - 4x 2 86% 195 - 5x 3 78% 93.75
BN 2: power Bench Press 5x 4 72% 86.25 Bench Press 5x 4 74% 88.75 Bench Press 5x 4 76% 91.25 Bench Press 5x 4 78% 93.75 Bench Press 5x 4 78% 93.75 Bench Press 5x 4 80% 96.25 Bench Press 5x 4 82% 98.75 Bench Press 5x 3 84% 101.25
lats - h Pendlay Row 3 x 5-7 @7.5 Pendlay Row 3 x 5-7 @7.5 Pendlay Row 3 x 5-7 @7.5 Pendlay Row 3 x 5-7 @7.5 Pendlay Row 3 x 4-6 @7.5 Pendlay Row 3 x 4-6 @7.5 Pendlay Row 3 x 4-6 @7.5 Pendlay Row 3 x 4-6 @7.5
posterior chain Weighted Back Extension 3 x 10-12 @7.5 Weighted Back Extension 3 x 10-12 @7.5 Weighted Back Extension 3 x 10-12 @7.5 Weighted Back Extension 3 x 10-12 @7.5 Weighted Back Extension 3 x 6-9 @7.5 Weighted Back Extension 3 x 6-9 @7.5 Weighted Back Extension 3 x 6-9 @7.5 Weighted Back Extension 3 x 6-9 @7.5
lats - v Pull-ups x 30 @8.5 Pull-ups x 30 @8.5 Pull-ups x 35 @8.5 Pull-ups x 35 @8.5 Pull-ups x 30 @8.5 Pull-ups x 35 @8.5 Pull-ups x 35 @8.5 Pull-ups x 35 @8.5

Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3

SQ 2: strength Competition Squat 6x 4 73% 145 Competition Squat 6x 4 75% 150 Competition Squat 6x 4 77% 155 Competition Squat 6x 4 79% 160 Competition Squat 5x 4 75% 150 Competition Squat 5x 4 76% 150 Competition Squat 5x 3 78% 155 Competition Squat 5x 3 80% 160
chest acc SELECT 3 x 8-10 @7 SELECT 3 x 8-10 @7 SELECT 3 x 8-10 @8 SELECT 3 x 8-10 @8 SELECT 3 x 6-8 @7 SELECT 3 x 6-8 @7 SELECT 3 x 4-6 @7 SELECT 3 x 4-6 @7
quads Leg Press or Hack Squat 3 x 8-10 @7.5 Leg Press or Hack Squat 3 x 8-10 @7.5 Leg Press or Hack Squat 3 x 8-10 @7.5 Leg Press or Hack Squat 3 x 8-10 @7.5 Leg Press or Hack Squat 3 x 6-8 @7.5 Leg Press or Hack Squat 3 x 6-8 @7.5 Leg Press or Hack Squat 3 x 6-8 @7.5 Leg Press or Hack Squat 3 x 6-8 @7.5
lats - h Chest-supported Row 3 x 10-12 @8 Chest-supported Row 3 x 10-12 @8 Chest-supported Row 3 x 10-12 @8 Chest-supported Row 3 x 10-12 @8 Chest-supported Row 3 x 8-10 @8 Chest-supported Row 3 x 8-10 @8 Chest-supported Row 3 x 8-10 @8 Chest-supported Row 3 x 8-10 @8
autonomy Athlete Movement of Choice 3 x 12-15 @7.5 Athlete Movement of Choice 3 x 12-15 @7.5 Athlete Movement of Choice 3 x 12-15 @7.5 Athlete Movement of Choice 3 x 12-15 @7.5 Athlete Movement of Choice 3 x 10-12 @7.5 Athlete Movement of Choice 3 x 10-12 @7.5 Athlete Movement of Choice 3 x 8-10 @7.5 Athlete Movement of Choice 3 x 8-10 @7.5

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 - MEET OR MOCK MEET
BN 3: strength Bench Press 1x 1 @7 Bench Press 1x 1 @7.5 Bench Press 1x 1 @8 Bench Press 1x 1 @8.5 Bench Press 3x 4 78% 93.75 Bench Press 2x 1 @7 Bench Press 2x 1 @8 Bench Press 1x 1 @9 Squat 1x 1 @9.5+
- 3x 5 77% 92.5 - 3x 5 79% 95 - 3x 5 81% 97.5 - 3x 5 84% 101.25 - - 3x 4 81% 97.5 - 3x 4 84% 101.25 - 4x 3 86% 103.75 Bench Press 1x 1 @9.5+
chest acc Feet-up Bench Press 3x 6 @7 Feet-up Bench Press 3x 6 @7.5 Feet-up Bench Press 3x 6 @8 Feet-up Bench Press 3x 6 @8.5 Feet-up Bench Press 2x 5 @8.5 Feet-up Bench Press 3x 5 @7 Feet-up Bench Press 3x 5 @7.5 Feet-up Bench Press 3x 5 @8 Deadlift 1x 1 @9.5+
DL 2: skill/hypertrophy Paused Deadlift 4x 4 67% 150 Paused Deadlift 4x 4 69% 155 Paused Deadlift 4x 4 71% 160 Paused Deadlift 4x 4 73% 165 Paused Deadlift 4x 3 72% 160 Paused Deadlift 5x 3 74% 165 Paused Deadlift 5x 3 76% 170 Paused Deadlift 5x 2 78% 175
lats - h Barbell Row 3 x 6-8 @8 Barbell Row 3 x 6-8 @8 Barbell Row 3 x 6-8 @8 Barbell Row 3 x 6-8 @8 Barbell Row 3 x 4-6 @8 Barbell Row 3 x 4-6 @8 Barbell Row 3 x 4-6 @8 Barbell Row 3 x 4-6 @8
lats - v Neutral/Underhand Lat Pulldown 3 x 10-12 @8.5 Neutral/Underhand Lat Pulldown 3 x 10-12 @8.5 Neutral/Underhand Lat Pulldown 3 x 10-12 @8.5 Neutral/Underhand Lat Pulldown 3 x 10-12 @8.5 Neutral/Underhand Lat Pulldown 3 x 8-10 @8.5 Neutral/Underhand Lat Pulldown 3 x 8-10 @8.5 Neutral/Underhand Lat Pulldown 3 x 8-10 @8.5 Neutral/Underhand Lat Pulldown 3 x 8-10 @8.5
note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor note: pause deadlifts 1" off the floor
 N/A

Good morning, First.

First
Last

180.1lbs 5'6" 18
Bodyweight, avg Height Age Calories, avg

g g 181g 7.70
Fat, avg Carbs, avg Protein, avg Recovery, avg
#N/A

7-day average
5.5 2 8 1 8
0.0 0.0 0.0 0.0 0.0

DATE WEIGHT FAT CARBS PROTEIN CALORIES CARDIO TRAINING DAY (1-4) NOTES SLEEP (1-10) STRESS (1-10) DESIRE TO TRAIN (1-10) FATIGUE (1-10) RECOVERY (1-10)

8/10/2019 180 180 no 1 example: great day today! 9 2 8 1 8 8.4

8/11/2019 180.2 182 2 2 8 1 8 7
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RPE
RATE OF PERCEIVED EXERTION

WATCH A VIDEO

Q: What is RPE and why is it useful?

RPE (rate of perceived exertion) is a rating system that allows athletes to measure how hard something feels to
you at the time. It is a subjective measure of your strength at a given time. We rate this on a scale from one to ten.
The higher the number, the harder the set felt. It is also a way to quantify those feelings we have immediately post-
A: set of gauging how difficult it was. “I could maybe have done 1 or 2 more reps.” The RPE scale quantifies this.
RPE allows you to regulate your training intensity based on your condition right now. Not your last meet, yesterday,
or even your last set. It allows you to quantify where your preparedness is at any given time.

Q: I see a protocol that looks like this: 3x8 @8 RPE. What do I do?
This is known as a repeat set, and we often use this method for assistance movements, or cases where 1RMs are
not established or difficult to establish. As the name implies, you try to repeat the same load and reps on
subsequent sets. As fatigue rises, your RPE will also rise. By monitoring this rise in RPE, you can determine your
level of fatigue and when its time to add more weight to the bar.

The first thing you will do is work up to the prescribed rep & RPE as directed. You will want to warm up and ramp
A: up the weights to what will be your working weight for your top set at RPE 8. From there, you will repeat this for the
number of remaining sets (in this example, it would be 2 more sets, for 3 total sets).

To progress week to week, monitor the rise in RPE over the course of the sets. If you are finding a 0-0.5 RPE jump
from first to last set, it’s safe to add some weight next time. If you are finding an increase of 1+ RPE, leave the load
as is for next week.

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: I need to work up to a top set of 1x4 @8.5 RPE. How can I figure out what load to use?
A: First, we need to determine your estimated 1RM (e1RM). Look up the rep/RPE numbers for the last time you did
today’s exercise. Find the associated percentage and divide the weight used by the percentage. This will give you
your e1RM. We can estimate our top set for the day using the RPE chart to help determine how much weight will be
used. x4@8.5 yields ~85%. Multiply your e1RM by the percentage to determine your top set load.

After warming up, we suggest ~2 “gauging” sets at the top set prescribed rep range, but for each gauging set you
climb 1 RPE closer to the assigned top set RPE. In order to feel confident picking that load based on how you are
feeling, do your first “gauging” set at 4 reps @ 7 RPE, and another one at 4 reps @ 8 RPE (Notice we are increasing
an RPE with each gauging set). At this point you should be able to fairly accurately estimate a load that would yield 4
reps @ 8.5 RPE for your top set.

A general rule is to subtract 5% for each RPE below the top set. So, your target for the first set will be about 10%
below your top set (5% per RPE * 2 RPE’s below the top set = 10%). The point of the ramp up sets isn’t necessarily to
nail them right on the money, but rather to do the reps and get close on the RPE and for the top set, you want to be
within a half RPE of the prescribed numbers.
 REFERENCE
RPE, SUPPLEMENTATION, RECOVERY, ETC.

RPE CHART
Number of Reps
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10 x11 x12
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
RPE

8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 58.6%

INTAKE RANGES

Water 3.5 - 7.5 L/day

Fruit & Veg./day ~3 serv/day
Fiber 25g+/day
Sleep 7 - 10 hours/night
Meals 3 - 6 meals/day

SUPPLEMENTATION RECOVERY

If not getting regular sun exposure Daily: 10-30 minutes/day to non-training relaxation activities.
Vitamin D3 1600 - 6500 IU
If performing resistance training and well
Creatine monohydrate 3.6 g Weekly: One longer 1-3 hour relaxation activity
tolerated
Normal or low dose, if calorically restricted or Post-training: 5-10 minutes calmdown/cooldown your heart rate and shifting to
Multivitamin 1 serving
consuming limited food sources parasympathetic state. Ex: slow walk, breathing deeply, static stretching, etc.
Off days: active recovery 20-40 minutes. eg. walk, bike, light cardio activities,
EFA's (EPA/DHA combined) 2-3 g If not consuming fatty fish 3/week 30-50% single reps. Helps avoid being totally sedentary/upregulate nutrient
partitioning
If performing resistance training, cycle use to Hours before bed : limit caffeine, high stimulation/novel activity, switch devices
Caffeine 100 - 250 mg
avoid dependency to amber light or sleep mode after sunset, optimizes melatonin production
Pre-bed: breathing deeply, music, or meditating to help shift into more restful
Beta Alanine 3.6 g If performing HIIT/15+ rep sets
state
If performing resistance training and not a
Citrulline Malate 6-8 g
financial burden

WARMUP THEORY WARMUP

INSTRUCTIONS 1 BODY TEMPERATURE ELEVATION

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.
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.

SPORT PSYCHOLOGY 2 SUSTAINED HEART RATE ELEVATION

increase blood flow and pressure
MENTAL PREPARATION PRE-TRAINING BARBELL COMPLEX WATCH VIDEO
You may use this time to focus on mental imagery, creating a repeatable plcace of performance, or visualizing Perform the following with an empty bar: 10x BB Row, 10x RDL, 10x Hang Clean,
the task ahead. 10x OHP, 10x Good Morning, 10x Back Squat/Front Squat. May repeat for 1-2
cycles. Some variation of this is perfectly acceptable.
Utilize music or other auditory aids to engage further in the training process, limiting distractions.
Have fun with it.

3 DYNAMIC WARMUP
MENTAL TOUGHNESS increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
Mental toughness is a multi-faceted but worthwhile character trait to build. It characterizes our responses to LEG SWING WATCH VIDEO
challenges like injuries, work ethic, balancing commitments, peer and social pressure, difficult training and
Maintain a stacked spine with minimal flexion/extension and swing the leg
competitive environments, and competition and internal pressures. Mental toughness training and
front/back, aiming to keep the leg in a single plane. Avoid letting the low back
psychological skills training (PST) is effective in a range of skills we care about.
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.
More broadly, we want to maximize the extent to which we feel "the four C's": BOX JUMP/DEPTH DROP WATCH VIDEO
control - the capacity to act as if we have influence in situations 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
commitment - the tedency to take an active role in events
squat.
challenge - the perception of change as an opportunity to grow and develop rather than a threat
confidence - a strong sense of self-belief 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
"More successful athletes were characterized by higher confidence, greater self- ceiling. Repeat 5x. Next, widen the knee support on the floor, tuck the pelvis
and sit back into the hips, taking deep full breaths into your back and expanding
regulation of arousal, better concentration and focus, an in-control but not forcing-it 4 REPETITION OF MOVEMENT PATTERNS
your midsection. Repeat 3-5x. Returning to the quadruped position, drive the
attitude, positive thoughts and imagery, and more determination and commitment." heel outward
priming and
you for theupwards, activating the glutes. Perform 5-10x per side. Flip
session ahead
over on your back and lie down on the ground. Draw the knees upward and
BAND-ASSISTED SQUAT/RDL WATCH VIDEO
drive your heels down into the floor and press the hips up toward the ceiling.
Attach
Contracta light or medium
the glutes. bandbearound
This may a post,
performed stepor
single inside and place
double-leg, theyour
with bandback
around the as
on a bench butt. Step
well. back 5-10x.
Repeat with a Finally,
fair amount of band
lie down tension
on your back,and squat
keep thefor 5-
ankles
Psychological skills training functions best when we practice farther out from competition. Let's start off with a
15 reps. Follow
together and thewith 5-15together
hands reps of RDL or sumotoward
and pointed deadlift.the ceiling. Maintain 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: slightly elevated position with the legs and rock forward and backward,
engaging
(IF the abs.BAND
BENCHING) The movement
PULL-APART can be made easier or harder by changing
SEQUENCE WATCH VIDEOthe
bend of the knees and location of the hands.
Use a theraband, voodoo floss, etc and wrap around a post with low to
Determination 0
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
Stress management 0 delt), band flye, band overhead triceps extension, band stretches.
Courage 0
Leadership 0 (IF BENCHING) SHOULDER CARS WATCH VIDEO
Raise one arm upward in front of you. Make sure that as you flex at the shoulder
Communication 0 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
Imagery/Visualization 0 overhead range as possible before maxing anterior range and returning your
arm to your side.
Consistent Effort 0
Motivation 0 (IF BENCHING) LAT PULLDOWN WATCH VIDEO
Self-talk 0 Use a low to moderate load and do 5-12 reps on a lat pulldown in a dynamic
fashion. Focus on a forceful pull.
Confidence 0
Mental Preparation 0
Concentration 0 (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
Using this information, begin a conversation with your coach on ways to improve or aspects you would like
the movement. Grab the bar/rings and pull yourself up, holding a brief
help building a plan toward improving!
contraction at the top. Repeat for 5-10 reps.

5 COACH-SELECTED ADDITIONS
based on your movement, coach adds these to increase development & execution
SELF CONFIDENCE -- WATCH VIDEO
description
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 6 CORE
in our environment. Often times, acting confident helps to make you confident in the future.
deep stability work and activation to aid main lift performance
Which of these skills do you think you need to improve on? 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.

GOAL SETTING
Goal setting has a powerful effect on behavior and is extremely effective. Goals direct attention to specific CURL-UP WATCH VIDEO
elements of performance, mobilize our efforts, prolong our efforts, and allow us to develop new strategies to
From a supine position, elevate one knee so that your foot is flat on the floor.
success. Positive feedback regarding process is necessary in order for goals to work. We need feedback that
Tuck the chin and as you do, blow air out and squeeze the abs down into
we're progressing in the right direction. This is only possible with well-formed goals.
yourself. Repeat for 3-7 reps, before switching to the opposite leg and
repeating.
PRINCIPLES OF GOAL SETTING:
• Goals should be specific • Record your goals ROLLING PLANK WATCH VIDEO

• Moderately difficult but realistic • Develop strategies to achieve goals 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.
• Both short and long term • Consider my personality and motivation Rotate back to neutral and repeat with the other side for 3-5 repetitions.
• Performance, process, and outcome-oriented • Receive support from coach
• Set practice and competition goals • Receive evaluation and feedback of goals 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
SHORT TERM GOALS LONG TERM GOALS ground while driving the hips up toward the ceiling. Repeat for 5-10 reps each
side.
PERFORMANCE-ORIENTED PERFORMANCE-ORIENTED
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-
PROCESS-ORIENTED PROCESS-ORIENTED leading. 10-15 meters each direction.

PALLOF PRESS WATCH VIDEO

OUTCOME ORIENTED OUTCOME ORIENTED 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

Material adapted from Foundations of Sport and Exercise Psychology 5th Edition, Weinberg, Robert & Daniel Gould ramping load progressions before work sets

BARBELL WARMUP WATCH VIDEO

On a good training day, click here 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-
On a bad training day, click here
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.
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
Bad days, whether in the gym or in competition, happen. In fact, days of diminished performance
should be expected given our knowledge as to how fitness and fatigue relate. That said, even in
“fresh” states, we may simply have off days. They’re a part of being an athlete and are inescapable,
no matter how diligently we work or how good we are. Though 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.

For example: Bombing out of a powerlifting meet. Opportunity for growth: Why did this 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

1) Don't try to fight negative emotions such as sadness, anger, grief, etc. Just because an emotion is
negative, doesn’t mean it’s a BAD thing. Internalize your emotions and give yourself a set amount of
time to be upset. Make sure you stick to that time and use it as a cue for when 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.

2) What are three takeaways or lessons that you can learn from your bad session? If you had a bad
day in the gym and weren't able to hit your prescribed weight… let’s think about why that 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.

3) Use visualization/imagery to walk through the same situation. This time, with a positive and
successful outcome . Don't rehearse the error… rather EXACTLY how you would have liked it to 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?