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The Lead Tribe 12-Week Powerbuilding Program V1 (1) - 1
The Lead Tribe 12-Week Powerbuilding Program V1 (1) - 1
INTRODUCTION VIDEO
LINK
MOBILITY AND WARMUP
• ELEVATE YOUR CORE BODY TEMPERATURE AND MAINTAIN INCREASED TEMPERATURE
• PERFORM WARMUP ROUTINES 10-20 MINUTES IN ADVANCE OF YOUR TRAINING
• WARMUP ROUTINES SHOULD AIM TO HIT MOST, IF NOT ALL, MAJOR MUSCLE GROUPS
• WARMUP ROUTINES SHOULD INCORPORATE BOTH STATIC AND DYNAMIC STRETCHES
• ADDITIONAL MOVEMENTS SHOULD BE INCORPORATED WHEN TREATING INJURIES & MOVEMENT LIMITATIONS
EXAMPLE ROUTINE:
LINK
INTAKE
• ACCOUNT FOR ALL DIETARY FACTORS THAT MAY AFFECT YOUR PERFORMANCE
• WATER, FIBER, CALORIES, MACRONUTRIENT RATIOS, MEAL FREQUENCY, CAFFEINE, ELECTROLYTE AND VITAMINS
• INTAKES WILL VARY BETWEEN INDIVIDUALS BASED ON GENDER AND BODYWEIGHT
• I WILL NOT MAKE DIETARY RECOMMENDATIONS BUT YOU CAN MAKE YOUR DECISIONS BASED OFF NUTRITIONAL GUIDELINES ONLINE
SUPPLEMENTATION
• SUPPLEMENTS CAN MAKE OR BREAK YOUR PROGRESS
• FOR EXAMPLE, CAFFEINE HAS BEEN SHOWN TO BE INCREDIBLY EFFECTIVE AT ENHANCING PERFORMANCE
• BELOW ARE SUPPLEMENTS THAT I PERSONALLY TAKE
• CREATINE, CAFFEINE (PREWORKOUT), JOINT HEALTH SUPPLEMENT (+ EPA/DHA), MULTIVITAMINS, BETA ALANINE
• INTAKE RANGES WILL BE DEPENDENT ON GENDER AND BODYWEIGHT
• I WILL NOT MAKE DOSAGE RECOMMENDATIONS
NON-TRAINING FACTORS
• FOR OPTIMAL RESULTS, ACCOUNT FOR THE FOLLOWING NON-TRAINING FACTORS:
• SLEEP, NUTRITION, MINDSET/SELF-CONFIDENCE, PHYSICAL ACTIVITY OUTSIDE OF THE GYM
TRAINING FACTORS
• WHEN IT COMES TO IMPROVING, PROPER FORM AND MOTOR PATTERNS WILL ALWAYS GET YOU THE BEST RESULTS
• CONSIDER HIRING A POWERLIFTING COACH TO HELP YOU IMPROVE IN THE FACTORS LISTED ABOVE
• ALWAYS FILM YOUR SETS FROM SEVERAL ANGLES AND ANALYZE THEM. THERE WILL ALWAYS BE SOMETHING YOU CAN IMPROVE ON
LIFT 1RM STICKING POINT
SQUAT INPUT SELECT
BENCH PRESS INPUT SELECT
DEADLIFT INPUT SELECT