TSA Intermediate Approach 2.0

WELCOME!
PROGRAM EXPLANATION & FAQ
BEGIN
Click FILE > MAKE A COPY at the top menu bar to create a copy of this program into yo
1 Enter
Google Drive
your account.
current 1RMsFrom there,
on the you can
Personal edit
Info the
tab intraining file boxes.
the yellow and make
Youitmay
youralso
owne
2 Look
low-rep,
overhigh-RPE set. Do
the training notfamiliarize
plan, enter theoretical
yourselfmaxes or desired
with what training
is to come. We outcomes. It
suggest runn
3 plan
needed to enter
without a 90% or 95%
modification of your
the first timemaxes...simply
through before your maxes will
attempting do.
changes.
Read through the FAQ below, and if you have further questions, don't hesitate to ema
Refer to
4 on RPE included for the best results.
clicking here.
5 If you enjoyed the program, donate here and buy us a coffee!
DONATE HERE CONTACT US
THE
This isPROGRAM
a 9-week training approach designed for intermediate lifters to peak effectively into
competitions (or a mock meet) with high performance. The first four weeks represent highe
work and lower overall loading, designed to build training adaptions and muscle hypert
We’ll deload on Week 5, shedding some fatigue and preparing for the next phase. Finally, we
with exposure to heavier loads, bringing out your best.
While this is a generalized approach, meaning we aren’t targeting any individual athlete stre
weaknesses or problem-solving strategies, it’s designed to overcome many of the shortc
with powerlifting approaches we’ve seen. It additionally has an option for female and m
athletes to make sure the approach is better tailored to your needs. This is the intermedi
approach we wish
As our training all athletes
methods continuehad access we’ve
to evolve, to, with balanced
updated thevolume, intensity,
intermediate and freque
approach to m
those changes. You’ll see an increased use of autoregulation and the addition of lower re
top sets with higher repetition backoff work to combine the best of both worlds. As you get
peaking, you’ll see some subtle changes to the peaking structure to ride the line between fit
fatigue. Wewe
For squat, think you’ll
begin with really
higherlike it. volume over two days per week of training frequen
training
already have some exposure to higher intensities early on, allowing the athlete large a
of time for low-repetition adaptations to occur. We’ll build overall lower body strength w
overall amount of volume (and added leg pressing work), and increased skill with high speci
utilize multiple rep ranges to ensure maximum strength and hypertrophy.
WHO & WHY
Q: than
Who six
is this program
months' designed
experience, we for?
suggest the TSA Beginner Approach. If you have one
A: years' experience, we suggest the TSA Intermediate 1.0 Aopproach. This sample athle
healthy, has no current injuries or movement limitations, and can effectively tr
Q: Whatinif9this
tests program
weeks. If you is tooyou’re
think hard? a more beginner lifter, check out our free TSA Beg
A: Approach, or consider working one on one with a TSA coach to make sure training is
continually tailored to you and your goals. You can also modify this program with less
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, an
A: deadlift in the last 3 months. This is so you can populate the loads you'll be using on t
Q: Have
What are the requirements to run this program?
access to any equipment necessary to effectively train, understand RPE and how
A: RPE. Have four available training days in your work/school/life schedule.
ABOUT THE PROGRAM
Q: The
Whylittle
the bit
topofsets on heavier
added squats and
workbench press
early on sothe
gives early?
athletes some intensity ideas fo
A: based work in the second half of the training cycle. Additionally, they increase skill acq
and neural efficiency early on, which should translate to better performance in compe
Q: Why the "Athlete
approach that was Movement of Choice"?
entirely written without their input. Giving the athlete freedom to s
A: some parts of the training approach gives them a sense of ownership and control, fur
increasing buy-in and adherence as a result. It's a chance for you to contribute and en
Q: We
What is the
have difference
added slightly from
moreselecting ‘male’ tofor
training volume selecting ‘female’?
female athletes
A: make the same level of progress. The additions in training volume exist across bench
exclusively.
Q: lsRPE
What is lsRPE? What’s RPE?
stands for ‘last set RPE’, the RPE of your very final set of a specific exercise. For
A: information on RPE, please check the tab ‘RPE’.
ADJUSTMENTS
Q: recovery
What if I boxes
miss reps?
(sleep, adequate calories, adequate protein intake) and use appropria
A: maxes. If you happen to miss reps for any reason, don’t panic. Simply move forward w
program as if it never happened. If it becomes a recurring issue, you may need to adju
Q: What times.
other if I overshoot my
Just make RPE? note and aim to be more accurate in the future. If it’s
a mental
A: problem, you may ask yourself why you feel the need to overshoot RPE. Do you not tr
training approach? Are you having a hard time gauging effort? Are you just ego lifting?
Q: Whatyou
Hey, if I and
can't
medoboth
the lmao
required number
(it's Bryce). of pullups?
Either aim for assisted pullups using a band or
A: pulldown if you can't string together sets of 5 pullups. If you CAN string together sets
simply take your time and complete the required repetitions.
Q: and
Can I add anything?
deadlift 1RMs, you may consider adding direct calf work, direct hamstring work, a
A: potentially more direct shoulder work. Just more work in general. Proceed with cautio
Q: into
What if I have
more to miss
training a session/get
sessions behind?
per week. In the event that you were sick or needed to mi
A: sessions, simply resume where you can to stay on track. There is no one right answer
all training stimulus. If you don’t have a competition scheduled and are just running th
Q: Howtraining
one hard should each
approach week
for be?
many athletes. Generally speaking, most weeks early on wil
A: the RPE 6-8 range, including the main lifts. It’s usually the case that training actually ge
after the first week or two as you adapt to a new training split and the repeated bout
Q: What if I get injured?
rest between exposures or other modifications, please do that! If the injury feels more
A: don’t train through pain. Limit painful movements, work with a trained professional o
PERFORMANCE
Q: performance
How long should I rest between sets?
are recovered in 2-5 minutes, so this is a good window. However, take a
A: rest as you need, so long as you can complete your training. If you’re just scrolling
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: the
Whenbeltshould I use
at some myinbelt?
point your warmups leading into your working sets. Using the belt
A: much a skill as it is an aid to safety and lifting strength. As such, we want to get better
skill of bracing into the belt. That takes practice. As a general guide, anything above 65
WHAT'S NEXT?
Q: TSA
What should I do after this program?
Intermediate 1.0 to reduce overall loading. Every few times you run this training c
A: can
For some athletes, the training approach is too generic after the first or second time. I
swap out leg press/hack squat for a unilateral lower body movement like DB Walk
need more attention and customization, we work one-on-one with athletes providing
coaching they need to not only make progress, but continue enjoying powerlifting for
come. Email us and we’ll be happy to discuss the continuation of your training as a co
customized level.
EMAIL US
copy of this program into your own
ng file boxes.
ellow and make
Youitmay
youralso
own.
enter a
desired training
is to come. We outcomes. It is not
suggest running the
rtempting
maxes will do.
changes. Refer to our guide
stions, don't hesitate to email us by
ffee!
CONTACT US
ifters to peak effectively into actual

four weeks represent higher overall
aptions and muscle hypertrophy.
or the next phase. Finally, we’ll peak
ng any individual athlete strengths or

rcome many of the shortcomings
an option for female and male
eeds. This is the intermediate
olume, intensity,
ntermediate and frequency.
approach to match
and the addition of lower repetition
t of both worlds. As you get close to
e to ride the line between fitness and
per week of training frequency. We
llowing the athlete large amounts
verall lower body strength with the
creased skill with high specificity. We
pertrophy.
r Approach. If you have one to two
opproach. This sample athlete is
ons, and can effectively train four
, check out our free TSA Beginner
ch to make sure training is
odify this program with less
10 on squat, bench press, and

he loads you'll be using on the plan.
in, understand RPE and how to rate

ool/life schedule.
etes some intensity ideas for the RPE-

onally, they increase skill acquisition
better performance in competition.
ving the athlete freedom to select
f ownership and control, further
for you to contribute and engage
ng ‘female’? as they likely require it to
le athletes,
g volume exist across bench press
t of a specific exercise. For
n intake) and use appropriate 1 rep

anic. Simply move forward with the
issue, you may need to adjust loads.
accurate in the future. If it’s a regular
overshoot RPE. Do you not trust the
ffort? Are you just ego lifting? Getting
sted pullups using a band or lat
ou CAN string together sets of 5,
ons.
ork, direct hamstring work, and
general. Proceed with caution with a
u were sick or needed to miss many

here is no one right answer here--it’s
duled and are just running the base
ing, most weeks early on will be in
case that training actually gets easier
split and the repeated bout effect
that! If the injury feels more severe,

with a trained professional on your
od window. However, take as much

ng. If you’re just scrolling
working sets. Using the belt is as

such, we want to get better at the
eral guide, anything above 65-70% is
times you run this training cycle, you

ter the first or second time. If you
ody movement like DB Walking
one with athletes providing them the
ue enjoying powerlifting for years to
ation of your training as a completely
UNIT OF MEASURE lbs
CURRENT
DATE WEIGHT X REPS SQUAT WEIGHT

4/17/2024 200 x 1 @10.0 200 120
PREVIOUS
DATE WEIGHT X REPS RPE SQUAT WEIGHT

1 5/2/2024 200 x 1 @10.0 200 120
2
3
4
5
6
7
NUTRITION/BASICS MACROS
START OF TRAINING 5/2/24 DAY
FIRST NAME First HIGH CALORIE DAYS

LAST NAME Last EXACT
HEIGHT 5'6" WINDOW
AGE 18 LOW CALORIE DAYS
STARTING BW 180 EXACT
MAINTENANCE KCALS 2700 WINDOW
ACTIVITY LEVEL Lightly active plus 3-6 days of wei
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
HIGH DAYS? LISS
HIIT
PROTEIN
CHOOSE BTW n/a 1.0
FAT
CHOOSE 15-40% TOTAL KCALS 25%
NORMAL 7/7
FAT 0
CARBS #VALUE!
PROTEIN 180
LOW CALORIE DAYS 0/7

FAT 0
CARBS 0
PROTEIN 0
NUTRITION MICROCYCLE (DAYS) 7

X REPS BENCH WEIGHT X REPS DEADLIFT
x1 @10.0 120 220 x 1 @9.5 225
X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT

x1 @10.0 120 220 x 1 @9.5 225
FAT CARBS PROTEIN CALORIES

-5-5g #VALUE! 170-190g #VALUE!
0 #VALUE! 180 #VALUE!
+/- 5 +/- 10 +/- 10
0 0 0 0
0 0 0 0 kcals
+/- 5 +/- 10 +/- 10
SESSIONS/WK KCAL/SESSION TOTAL KCAL/WeKCALS/10 MINS
0 0-0
#intervals: 0-0
INTRO/ACCLIMATION
WEEK 1
9 WEEKS OUT, PEAK LIFT INTENSITY 5-7.5 RPE
are you male or female? SELECT
Day 1 sets reps intensity load lsRPE e1RM

SQ 1: hypertrophy Competition Squat 1x3 80%
- 3x8 69%
BN 1: hypertrophy Bench Press 3x8 69%
chest/tricep acc Close Grip Bench Press 3x6 @7
lats - h Chest Supported Row 4 x 10-12 @7
upper body stability Band Pull-Aparts 3 x 30
Day 2
DL 1: main Deadlift 4x5 74%
BN 2: power Bench Press 5x4 72%
lats - h Pendlay Row 3 x 5-7 @7.5
posterior chain Weighted Back Extension 3 x 10-12 @7.5
lats - v Pull-ups x 30 @8.5
Day 3
SQ 2: strength Competition Squat 6x4 73%
chest acc SELECT 3 x 8-10 @7
quads Leg Press or Hack Squat 3 x 8-10 @7.5
lats - h Chest-supported Row 3 x 10-12 @8
autonomy Athlete Movement of Choice 3 x 12-15 @7.5
Day 4
BN 3: strength Bench Press 1x1 @7
lats - h Barbell Row 3 x 6-8 @8
lats - v Neutral/Underhand Lat Pulld 3 x 10-12 @8.5
note: pause deadlifts 1" off the floor
PROGRESS 1
WEEK 2
8 WEEKS OUT, PEAK LIFT INTENSITY 6-8RPE
1 1 1
200 120 225
notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x3 82%
- 3x8 71%
Bench Press 3x8 71%
Close Grip Bench Press 3x6 @7.5
Chest Supported Row 4 x 10-12 @7
Band Pull-Aparts 3 x 30
Day 2
Deadlift 5x5 77%
Bench Press 5x4 74%
Pendlay Row 3 x 5-7 @7.5
Weighted Back Extension 3 x 10-12 @7.5
Pull-ups x 30 @8.5
Day 3
SELECT 3 x 8-10 @7
Leg Press or Hack Squat 3 x 8-10 @7.5
Chest-supported Row 3 x 10-12 @8
Athlete Movement of Choice 3 x 12-15 @7.5
Day 4
Bench Press 1x1 @7.5
Barbell Row 3 x 6-8 @8
Neutral/Underhand Lat Pulld 3 x 10-12 @8.5
PROGRESS 2
WEEK 3
7 WEEKS OUT, PEAK LIFT INTENSITY 6-8 RPE
1 1 1
200 120 225

- 3x7 73%
Bench Press 4x7 73%
Close Grip Bench Press 3x6 @8
Day 2
Deadlift 5x4 79%
Bench Press 5x4 76%
Pull-ups x 35 @8.5
Day 3
SELECT 3 x 8-10 @8
Day 4
Bench Press 1x1 @8
Neutral/Underhand Lat Pulldo 3 x 10-12 @8.5
PROGRESS 3
WEEK 4
1 1 1
200 120 225

- 3x7 75%
Bench Press 4x7 75%
Close Grip Bench Press 3x6 @8.5
Day 2
Deadlift 6x4 81%
Bench Press 5x4 78%
Pull-ups x 35 @8.5
Day 3
SELECT 3 x 8-10 @8
Day 4
Bench Press 1x1 @8.5
Neutral/Underhand Lat Pull 3 x 10-12 @8.5
DELOAD/INTENSITY PREP
WEEK 5
1 1 1
200 120 225

-
Bench Press 3x6 73%
Day 2
Deadlift 4x3 79%
Bench Press 5x4 78%
Pull-ups x 30 @8.5
Day 3
SELECT 3 x 6-8 @7
Day 4
Bench Press 3x4 78%
INTENSIFY/PEAK 1
WEEK 6
1 1 1
200 120 225

Competition Squat 1x1 @6.5
- 5x3 85%
Bench Press 4x6 75%
Day 2
Deadlift 1x2 @7
Bench Press 5x4 80%
Pull-ups x 35 @8.5
Day 3
SELECT 3 x 6-8 @7
Day 4
Bench Press 2x1 @7
INTENSIFY/PEAK 2
WEEK 7
1 1 1
200 120 225

- 5x3 87%
Bench Press 4x6 77%
Day 2
Deadlift 1x1 @8
Bench Press 5x4 82%
Pull-ups x 35 @8.5
Day 3
SELECT 3 x 4-6 @7
Day 4
Bench Press 2x1 @8
INTENSIFY/PEAK 3
WEEK 8
1 1 1
200 120 225

- 5x2 89%
Bench Press 4x5 79%
Day 2
Deadlift 1x1 @8.5
Bench Press 5x3 84%
Pull-ups x 35 @8.5
Day 3
SELECT 3 x 4-6 @7
Day 4
Bench Press 1x1 @9
TEST/COMPETE
WEEK 9
TEST WEEK
1 1 1
120 225

Squat 5x2 80%
-
Bench Press 5x4 81%
Close Grip Bench Pres 3x5 @7
Deadlift 5x1 75%
Day 2
Bench Press 1x1 86%
Day 3
Day 4 - MEET OR MOCK MEET

Squat 1x1 @9.5+
###
notes label
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
First
Last
180.1lbs 5'6"
Bodyweight, avg Height
g g
Fat, avg Carbs, avg
#NAME?
200
150
100
180.2
180
50
0 0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
1 8 15 22 29 36 43 50 57 64 71 78 85 92 99 106 113 120 127 134 141 148 155 162 169 176 183 190 197 204
DATE WEIGHT FAT CARBS PROTEIN CALORIES CARDIO TRAINING DAY (1-4)
5/2/2024 180 180 #NAME? no 1

5/3/2024 180.2 182 #NAME?
5/4/2024 #NAME?
5/5/2024 #NAME?
5/6/2024 #NAME?
5/7/2024 #NAME?
5/8/2024 #NAME?
5/9/2024 #NAME?
5/10/2024 #NAME?
5/11/2024 #NAME?
5/12/2024 #NAME?
5/13/2024 #NAME?
5/14/2024 #NAME?
5/15/2024 #NAME?
5/16/2024 #NAME?
5/17/2024 #NAME?
5/18/2024 #NAME?
5/19/2024 #NAME?
5/20/2024 #NAME?
5/21/2024 #NAME?
5/22/2024 #NAME?
5/23/2024 #NAME?
5/24/2024 #NAME?
5/25/2024 #NAME?
5/26/2024 #NAME?
5/27/2024 #NAME?
5/28/2024 #NAME?
5/29/2024 #NAME?
5/30/2024 #NAME?
5/31/2024 #NAME?
6/1/2024 #NAME?
6/2/2024 #NAME?
6/3/2024 #NAME?
6/4/2024 #NAME?
6/5/2024 #NAME?
6/6/2024 #NAME?
6/7/2024 #NAME?
6/8/2024 #NAME?
6/9/2024 #NAME?
6/10/2024 #NAME?
6/11/2024 #NAME?
6/12/2024 #NAME?
6/13/2024 #NAME?
6/14/2024 #NAME?
6/15/2024 #NAME?
6/16/2024 #NAME?
6/17/2024 #NAME?
6/18/2024 #NAME?
6/19/2024 #NAME?
6/20/2024 #NAME?
6/21/2024 #NAME?
6/22/2024 #NAME?
6/23/2024 #NAME?
6/24/2024 #NAME?
6/25/2024 #NAME?
6/26/2024 #NAME?
6/27/2024 #NAME?
6/28/2024 #NAME?
6/29/2024 #NAME?
6/30/2024 #NAME?
7/1/2024 #NAME?
7/2/2024 #NAME?
7/3/2024 #NAME?
7/4/2024 #NAME?
7/5/2024 #NAME?
7/6/2024 #NAME?
7/7/2024 #NAME?
7/8/2024 #NAME?
7/9/2024 #NAME?
7/10/2024 #NAME?
7/11/2024 #NAME?
7/12/2024 #NAME?
7/13/2024 #NAME?
7/14/2024 #NAME?
7/15/2024 #NAME?
7/16/2024 #NAME?
7/17/2024 #NAME?
7/18/2024 #NAME?
7/19/2024 #NAME?
7/20/2024 #NAME?
7/21/2024 #NAME?
7/22/2024 #NAME?
7/23/2024 #NAME?
7/24/2024 #NAME?
7/25/2024 #NAME?
7/26/2024 #NAME?
7/27/2024 #NAME?
7/28/2024 #NAME?
7/29/2024 #NAME?
7/30/2024 #NAME?
7/31/2024 #NAME?
8/1/2024 #NAME?
8/2/2024 #NAME?
8/3/2024 #NAME?
8/4/2024 #NAME?
8/5/2024 #NAME?
8/6/2024 #NAME?
8/7/2024 #NAME?
8/8/2024 #NAME?
8/9/2024 #NAME?
8/10/2024 #NAME?
8/11/2024 #NAME?
8/12/2024 #NAME?
8/13/2024 #NAME?
8/14/2024 #NAME?
8/15/2024 #NAME?
8/16/2024 #NAME?
8/17/2024 #NAME?
8/18/2024 #NAME?
8/19/2024 #NAME?
8/20/2024 #NAME?
8/21/2024 #NAME?
8/22/2024 #NAME?
8/23/2024 #NAME?
8/24/2024 #NAME?
8/25/2024 #NAME?
8/26/2024 #NAME?
8/27/2024 #NAME?
8/28/2024 #NAME?
8/29/2024 #NAME?
8/30/2024 #NAME?
8/31/2024 #NAME?
9/1/2024 #NAME?
9/2/2024 #NAME?
9/3/2024 #NAME?
9/4/2024 #NAME?
9/5/2024 #NAME?
9/6/2024 #NAME?
9/7/2024 #NAME?
9/8/2024 #NAME?
9/9/2024 #NAME?
9/10/2024 #NAME?
9/11/2024 #NAME?
9/12/2024 #NAME?
9/13/2024 #NAME?
9/14/2024 #NAME?
9/15/2024 #NAME?
9/16/2024 #NAME?
9/17/2024 #NAME?
9/18/2024 #NAME?
9/19/2024 #NAME?
9/20/2024 #NAME?
9/21/2024 #NAME?
9/22/2024 #NAME?
9/23/2024 #NAME?
9/24/2024 #NAME?
9/25/2024 #NAME?
9/26/2024 #NAME?
9/27/2024 #NAME?
9/28/2024 #NAME?
9/29/2024 #NAME?
9/30/2024 #NAME?
10/1/2024 #NAME?
10/2/2024 #NAME?
10/3/2024 #NAME?
10/4/2024 #NAME?
10/5/2024 #NAME?
10/6/2024 #NAME?
10/7/2024 #NAME?
10/8/2024 #NAME?
10/9/2024 #NAME?
10/10/2024 #NAME?
10/11/2024 #NAME?
10/12/2024 #NAME?
10/13/2024 #NAME?
10/14/2024 #NAME?
10/15/2024 #NAME?
10/16/2024 #NAME?
10/17/2024 #NAME?
10/18/2024 #NAME?
10/19/2024 #NAME?
10/20/2024 #NAME?
10/21/2024 #NAME?
10/22/2024 #NAME?
10/23/2024 #NAME?
10/24/2024 #NAME?
10/25/2024 #NAME?
10/26/2024 #NAME?
10/27/2024 #NAME?
10/28/2024 #NAME?
10/29/2024 #NAME?
10/30/2024 #NAME?
10/31/2024 #NAME?
11/1/2024 #NAME?
11/2/2024 #NAME?
11/3/2024 #NAME?
11/4/2024 #NAME?
11/5/2024 #NAME?
11/6/2024 #NAME?
11/7/2024 #NAME?
11/8/2024 #NAME?
11/9/2024 #NAME?
11/10/2024 #NAME?
11/11/2024 #NAME?
11/12/2024 #NAME?
11/13/2024 #NAME?
11/14/2024 #NAME?
11/15/2024 #NAME?
11/16/2024 #NAME?
11/17/2024 #NAME?
11/18/2024 #NAME?
11/19/2024 #NAME?
11/20/2024 #NAME?
11/21/2024 #NAME?
11/22/2024 #NAME?
11/23/2024 #NAME?
11/24/2024 #NAME?
11/25/2024 #NAME?
11/26/2024 #NAME?
11/27/2024 #NAME?
11/28/2024 #NAME?
11/29/2024 #NAME?
11/30/2024 #NAME?
12/1/2024 #NAME?
12/2/2024 #NAME?
12/3/2024 #NAME?
12/4/2024 #NAME?
12/5/2024 #NAME?
12/6/2024 #NAME?
12/7/2024 #NAME?
12/8/2024 #NAME?
12/9/2024 #NAME?
12/10/2024 #NAME?
12/11/2024 #NAME?
12/12/2024 #NAME?
12/13/2024 #NAME?
12/14/2024 #NAME?
12/15/2024 #NAME?
12/16/2024 #NAME?
12/17/2024 #NAME?
12/18/2024 #NAME?
12/19/2024 #NAME?
12/20/2024 #NAME?
12/21/2024 #NAME?
12/22/2024 #NAME?
12/23/2024 #NAME?
12/24/2024 #NAME?
12/25/2024 #NAME?
12/26/2024 #NAME?
12/27/2024 #NAME?
12/28/2024 #NAME?
12/29/2024 #NAME?
12/30/2024 #NAME?
12/31/2024 #NAME?
1/1/2025 #NAME?
1/2/2025 #NAME?
1/3/2025 #NAME?
1/4/2025 #NAME?
1/5/2025 #NAME?
1/6/2025 #NAME?
1/7/2025 #NAME?
1/8/2025 #NAME?
1/9/2025 #NAME?
1/10/2025 #NAME?
1/11/2025 #NAME?
1/12/2025 #NAME?
1/13/2025 #NAME?
1/14/2025 #NAME?
1/15/2025 #NAME?
1/16/2025 #NAME?
1/17/2025 #NAME?
1/18/2025 #NAME?
1/19/2025 #NAME?
1/20/2025 #NAME?
1/21/2025 #NAME?
1/22/2025 #NAME?
1/23/2025 #NAME?
1/24/2025 #NAME?
1/25/2025 #NAME?
1/26/2025 #NAME?
1/27/2025 #NAME?
1/28/2025 #NAME?
1/29/2025 #NAME?
1/30/2025 #NAME?
1/31/2025 #NAME?
2/1/2025 #NAME?
2/2/2025 #NAME?
2/3/2025 #NAME?
2/4/2025 #NAME?
2/5/2025 #NAME?
2/6/2025 #NAME?
2/7/2025 #NAME?
2/8/2025 #NAME?
2/9/2025 #NAME?
2/10/2025 #NAME?
2/11/2025 #NAME?
2/12/2025 #NAME?
2/13/2025 #NAME?
2/14/2025 #NAME?
2/15/2025 #NAME?
2/16/2025 #NAME?
2/17/2025 #NAME?
2/18/2025 #NAME?
2/19/2025 #NAME?
2/20/2025 #NAME?
2/21/2025 #NAME?
2/22/2025 #NAME?
2/23/2025 #NAME?
2/24/2025 #NAME?
2/25/2025 #NAME?
2/26/2025 #NAME?
2/27/2025 #NAME?
2/28/2025 #NAME?
3/1/2025 #NAME?
3/2/2025 #NAME?
3/3/2025 #NAME?
3/4/2025 #NAME?
3/5/2025 #NAME?
3/6/2025 #NAME?
3/7/2025 #NAME?
3/8/2025 #NAME?
3/9/2025 #NAME?
3/10/2025 #NAME?
3/11/2025 #NAME?
3/12/2025 #NAME?
3/13/2025 #NAME?
3/14/2025 #NAME?
3/15/2025 #NAME?
3/16/2025 #NAME?
3/17/2025 #NAME?
3/18/2025 #NAME?
3/19/2025 #NAME?
3/20/2025 #NAME?
3/21/2025 #NAME?
3/22/2025 #NAME?
3/23/2025 #NAME?
3/24/2025 #NAME?
3/25/2025 #NAME?
3/26/2025 #NAME?
3/27/2025 #NAME?
3/28/2025 #NAME?
3/29/2025 #NAME?
3/30/2025 #NAME?
3/31/2025 #NAME?
4/1/2025 #NAME?
4/2/2025 #NAME?
4/3/2025 #NAME?
4/4/2025 #NAME?
4/5/2025 #NAME?
4/6/2025 #NAME?
4/7/2025 #NAME?
4/8/2025 #NAME?
4/9/2025 #NAME?
4/10/2025 #NAME?
4/11/2025 #NAME?
4/12/2025 #NAME?
4/13/2025 #NAME?
4/14/2025 #NAME?
4/15/2025 #NAME?
4/16/2025 #NAME?
4/17/2025 #NAME?
4/18/2025 #NAME?
4/19/2025 #NAME?
4/20/2025 #NAME?
4/21/2025 #NAME?
4/22/2025 #NAME?
4/23/2025 #NAME?
4/24/2025 #NAME?
4/25/2025 #NAME?
4/26/2025 #NAME?
4/27/2025 #NAME?
4/28/2025 #NAME?
4/29/2025 #NAME?
4/30/2025 #NAME?
5/1/2025 #NAME?
5/2/2025 #NAME?
5/3/2025 #NAME?
5/4/2025 #NAME?
5/5/2025 #NAME?
5/6/2025 #NAME?
5/7/2025 #NAME?
5/8/2025 #NAME?
5/9/2025 #NAME?
5/10/2025 #NAME?
5/11/2025 #NAME?
5/12/2025 #NAME?
5/13/2025 #NAME?
5/14/2025 #NAME?
5/15/2025 #NAME?
5/16/2025 #NAME?
5/17/2025 #NAME?
#NAME?
#NAME?
#REF!
Good evening, First.
18
Age Calories, avg
181g 7.70
Protein, avg Recovery, avg
7-day average
5.5 2 8 1 8
0.0 0.0 0.0 0.0 0.0
0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
1 148 155 162 169 176 183 190 197 204 211 218 225 232 239 246 253 260 267 274 281 288 295 302 309 316 323 330 337 344 351 358 365 372 379
NOTES SLEEP (1-10) STRESS (1-10) DESIRE TO TRAIN (1-10)FATIGUE (1-10) RECOVERY (1-10)
example: great day today! 9 2 8 1 8

2 2 8 1 8
INTAKE RANGES:
Water, L
Fruit & Veg. /day
Fiber, grams
Sleep, hrs
Meals/day
0000000000000000000000000000000000000000000
7 344 351 358 365 372 379
8.4
7
Body Fat %
Select here
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
RPE
RATE OF PERCEIVED EXERTION
WATCH A VIDEO
Q: also
What a is
wayRPE
to and why those
quantify is it useful?
feelings we have immediately post-set of gauging how diffi
A: was. “I could maybe have done 1 or 2 more reps.” The RPE scale quantifies this.
Q: The
I see a protocol that looks like this: 3x8 @8 RPE. What do I do?
first thing you will do is work up to the prescribed rep & RPE as directed. You will
A: warm up and ramp up the weights to what will be your working weight for your top se
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: picking
I need to work up to a top set of 1x4 @8.5 RPE. How can I figure out what load to
that load based on how you are feeling, do your first “gauging” set at 4 reps @
A: and another one at 4 reps @ 8 RPE (Notice we are increasing an RPE with each gaugin
y post-set of gauging how difficult it
E scale quantifies this.
do I do?
& RPE as directed. You will want to
orking weight for your top set at RPE
n I figure out what load to use?

rst “gauging” set at 4 reps @ 7 RPE,
ing an RPE with each gauging set). At
REFERENCE
RPE, SUPPLEMENTATION, RECOVERY, ETC.
RPE CHART
Number of Reps
@ x1 x2 x3 x4 x5 x6
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1%
RPE
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9%

8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1%
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
If not getting regular sun exposure
Vitamin D3 1600 - 6500 IU
If performing resistance training and well
Creatine monohydrate 3.6 g
tolerated
Normal or low dose, if calorically restricted
Multivitamin 1 serving
or consuming limited food sources
EFA's (EPA/DHA combined) 2-3 g If not consuming fatty fish 3/week
If performing resistance training, cycle use to
Caffeine 100 - 250 mg
avoid dependency
Beta Alanine 3.6 g If performing HIIT/15+ rep sets
If performing resistance training and not a
Citrulline Malate 6-8 g
financial burden
WARMUP THEORY
INSTRUCTIONS
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.
SPORT PSYCHOLOGY
MENTAL PREPARATION PRE-TRAINING

You may use this time to focus on mental imagery, creating a repeatable plcace of performance, or
visualizing the task ahead.
Utilize music or other auditory aids to engage further in the training process, limiting distractions.
Have fun with it.
MENTAL TOUGHNESS
Mental toughness is a multi-faceted but worthwhile character trait to build. It characterizes our
responses to challenges like injuries, work ethic, balancing commitments, peer and social pressure,
difficult training and competitive environments, and competition and internal pressures. Mental
toughness training and psychological skills training (PST) is effective in a range of skills we care about.
More broadly, we want to maximize the extent to which we feel "the four C's":
control - the capacity to act as if we have influence in situations
commitment - the tedency to take an active role in events
challenge - the perception of change as an opportunity to grow and develop rather than a threat
confidence - a strong sense of self-belief
"More successful athletes were characterized by higher confidence, greater self-

regulation of arousal, better concentration and focus, an in-control but not
forcing-it attitude, positive thoughts and imagery, and more determination and
commitment."
Psychological skills training functions best when we practice farther out from competition. Let's start
off with 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:
Determination 0
Stress management 0 Determination

Concentration Stress management
Courage 0 10
Mental Preparation Courage
Leadership 0 5
Confidence 0 Leadership
Self-talk Communication
Motivation Imagery/Visualization
Consistent Effort
Determination
Concentration Stress management
10
Mental Preparation Courage
5
Communication 0 Confidence 0 Leadership
Self-talk Communication
Imagery/Visualization 0
Motivation Imagery/Visualization
Consistent Effort
Consistent Effort 0
Motivation 0
Self-talk 0
Confidence 0
Mental Preparation 0
Concentration 0
Using this information, begin a conversation with your coach on ways to improve or aspects you would
like help building a plan toward improving!
SELF CONFIDENCE
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 in our environment. Often times, acting confident helps
to make you confident in the future.
Which of these skills do you think you need to improve on?
GOAL SETTING
Goal setting has a powerful effect on behavior and is extremely effective. Goals direct attention to
specific elements of performance, mobilize our efforts, prolong our efforts, and allow us to develop
new strategies to success. Positive feedback regarding process is necessary in order for goals to work.
We need feedback that we're progressing in the right direction. This is only possible with well-formed
goals.
PRINCIPLES OF GOAL SETTING:

• Goals should be specific • Record your goals
• Moderately difficult but realistic • Develop strategies to achieve goals
• Both short and long term • Consider my personality and motivation
• Performance, process, and outcome-oriented • Receive support from coach
• Set practice and competition goals • Receive evaluation and feedback of goals
SHORT TERM GOALS LONG TERM GOALS

PERFORMANCE-ORIENTED PERFORMANCE-ORIENTED
PROCESS-ORIENTED PROCESS-ORIENTED
OUTCOME ORIENTED OUTCOME ORIENTED
Material adapted from Foundations of Sport and Exercise Psychology 5th Edition, Weinberg, Robert & Daniel Gould
On a good training day, click here

On a bad training day, click here
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
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.
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
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.
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.
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?

umber of Reps
x7 x8 x9 x10 x11 x12
81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
72.3% 69.4% 66.7% 64.0% 61.3% 58.6%
RECOVERY
Daily: 10-30 minutes/day to non-training relaxation activities.
Weekly: One longer 1-3 hour relaxation activity

Post-training: 5-10 minutes calmdown/cooldown your heart rate and
shifting to parasympathetic state. Ex: slow walk, breathing deeply, static
stretching, etc. recovery 20-40 minutes. eg. walk, bike, light cardio
Off days: active
activities, 30-50% single reps. Helps avoid being totally
sedentary/upregulate
Hours before bed: limitnutrient partitioning
caffeine, high stimulation/novel activity, switch
devices to amber light or sleep mode after sunset, optimizes melatonin
production
Pre-bed: breathing deeply, music, or meditating to help shift into more
restful state
WARMUP
1 BODY TEMPERATURE ELEVATION

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.
2 SUSTAINED HEART RATE ELEVATION

increase blood flow and pressure
BARBELL COMPLEX WATCH VIDEO
Perform the following with an empty bar: 10x BB Row, 10x RDL, 10x Hang
Clean, 10x OHP, 10x Good Morning, 10x Back Squat/Front Squat. May
repeat for 1-2 cycles. Some variation of this is perfectly acceptable.
3 DYNAMIC WARMUP
increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
LEG SWING WATCH VIDEO
Maintain a stacked spine with minimal flexion/extension and swing the leg
front/back, aiming to keep the leg in a single plane. Avoid letting the low
back 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.
BOX JUMP/DEPTH DROP WATCH VIDEO

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 squat.
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 ceiling. Repeat 5x. Next, widen the knee support on
4 REPETITION OF MOVEMENT PATTERNS

priming you for the session ahead
BAND-ASSISTED SQUAT/RDL WATCH VIDEO
Attach a light or medium band around a post, step inside and place the
band around the butt. Step back with a fair amount of band tension and
squat for 5-15 reps. Follow with 5-15 reps of RDL or sumo deadlift.
(IF BENCHING) BAND PULL-APART SEQUENCE WATCH VIDEO

Use a theraband, voodoo floss, etc and wrap around a post with low to
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 delt), band flye, band overhead triceps extension, band
s management stretches.
ourage
(IF BENCHING) SHOULDER CARS WATCH VIDEO
Leadership
ommunication
ry/Visualization
s management
ourage
Raise one arm upward in front of you. Make sure that as you flex at the
Leadership shoulder 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
ommunication arm and find as much overhead range as possible before maxing anterior
range and returning your arm to your side.
ry/Visualization
(IF BENCHING) LAT PULLDOWN WATCH VIDEO

Use a low to moderate load and do 5-12 reps on a lat pulldown in a
dynamic fashion. Focus on a forceful pull.
(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 the movement. Grab the bar/rings and pull yourself up,
holding a brief contraction at the top. Repeat for 5-10 reps.
5 COACH-SELECTED ADDITIONS
based on your movement, coach adds these to increase development & execution
-- WATCH VIDEO
description
6 CORE
deep stability work and activation to aid main lift performance
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.
CURL-UP WATCH VIDEO

From a supine position, elevate one knee so that your foot is flat on the
floor. Tuck the chin and as you do, blow air out and squeeze the abs down
into yourself. Repeat for 3-7 reps, before switching to the opposite leg and
repeating.
ROLLING PLANK WATCH VIDEO

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.
Rotate back to neutral and repeat with the other side for 3-5 repetitions.
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 ground while driving the hips up toward the ceiling. Repeat for 5-10
reps each side.
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-leading. 10-15 meters each direction.
PALLOF PRESS WATCH VIDEO

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

ramping load progressions before work sets
BARBELL WARMUP WATCH VIDEO

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 3-5, 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.

TSA Intermediate Approach 2.0

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

TSA Intermediate Approach 2.0

Uploaded by

Copyright:

Available Formats

WELCOME!

PROGRAM EXPLANATION & FAQ

DONATE HERE CONTACT US

ifters to peak effectively into actual

ng any individual athlete strengths or

10 on squat, bench press, and

in, understand RPE and how to rate

etes some intensity ideas for the RPE-

t of a specific exercise. For

n intake) and use appropriate 1 rep

u were sick or needed to miss many

that! If the injury feels more severe,

od window. However, take as much

working sets. Using the belt is as

times you run this training cycle, you

DATE WEIGHT X REPS SQUAT WEIGHT

DATE WEIGHT X REPS RPE SQUAT WEIGHT

START OF TRAINING 5/2/24 DAY

FIRST NAME First HIGH CALORIE DAYS

LOW CALORIE DAYS 0/7

NUTRITION MICROCYCLE (DAYS) 7

X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT

FAT CARBS PROTEIN CALORIES

are you male or female? SELECT

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

Day 4 - MEET OR MOCK MEET

5/2/2024 180 180 #NAME? no 1

Good evening, First.

example: great day today! 9 2 8 1 8

Fruit & Veg. /day

n I figure out what load to use?

8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9%

Water 3.5 - 7.5 L/day

MENTAL PREPARATION PRE-TRAINING

"More successful athletes were characterized by higher confidence, greater self-

Stress management 0 Determination

Communication 0 Confidence 0 Leadership

Which of these skills do you think you need to improve on?

PRINCIPLES OF GOAL SETTING:

SHORT TERM GOALS LONG TERM GOALS

OUTCOME ORIENTED OUTCOME ORIENTED

On a good training day, click here

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:

ALLOW MISTAKES TO BE A LEARNING CURVE FOR GROWTH:

GOOD TRAINING DAYS

What made this experience positive?

How were stress levels?

What kind of music were you listening to, if any?

How did you feel afterwards?

Daily: 10-30 minutes/day to non-training relaxation activities.