Powerlifting Build
Patriot Performance
Powerlifting, Strength & Conditioning, MobilityThis 12-week Powerlifting build program is designed based on the conjugate method, which most of you may be familiar with from West Side Barbell. What we do differently is take those principles and merge them with those of scientific principles to apply them to the natural and raw lifters of powerlifting. We utilize Max effort and Dynamic effort days in such a way that central fatigue is minimized and proficiency in the big three lifts is enhanced. One of the primary focuses of this program is improving speed and power or to optimize the firing rate and synchronization of muscle fibers to increase your overall strength!
We ensure you develop your weaknesses to improve your strengths, because "Strength is never a weakness!" - Mark Bell
A
Back Squat
1 x 12
B1
Box Squat
3 x 8
B2
Bird Dog
3 x 10
C1
Barbell RDL
3 x 8
C2
Clam shell
3 x 10
D
GHD - Hams & Glutes
3 x 8
E
Lying Leg Curl
4 x 12
Circuit
A
20 mins of conditioning - Your choice in modality (Jogging, rowing, walking on an incline...etc) Done at 60% of your Heart Rate Max (HRmax)
B1
Box Jump
4 x 5
B2
Hip CAR's
3 x 1:00
C1
Depth Jump to vertical jump
3 x 5
C2
90 - 90 Hip Stretch
3 x 1:00
D
DB Farmer's Carry
3 x 0:30
A1
Band Pull-Apart
3 x 10
A2
PT- Standing External and Internal Rotation
3 x 10
B
Bench Press
1 x 12
C1
Wide Grip Bench Press
3 x 8
C2
Shoulder CAR's
3 x 1:00
D1
Pull-Up
3 x 8
D2
Scapula CAR's
3 x 0:45
E
1-Arm DB Row
3 x 12
F
Cable Face Pull
3 x 15
Circuit
A
15 min conditioning of choice @ 60%HRmax
B1
Seated Box Jump
3 x 5
B2
Foam Roll
3 x 1:00
C1
Depth jump to lateral bound
3 x 5
C2
Side Plank with Banded Clamshell (Dynamic)
3 x 10
D
DB Farmer's Carry
3 x 0:45
A1
Box Squat
3 x 8 @ 60 %
A2
Couch Stretch (Hip Flexors)
3 x 1:00
B1
DeadLift
3 x 6 @ 55 %
B2
Foam Roll
3 x 1:00
C
KB Swing - Strong 1st
3 x 25
D
Barbell Step Up
3 x 12
E
Leg Extension
3 x 15
A1
Wide Grip Bench Press
3 x 8 @ 60 %
A2
Depth Plyo Push-Up
3 x 3
B1
Penlay row
3 x 12
B2
Trigger point chest
3 x 1:00
C
Single Arm Lat Pull Down
3 x 12
D1
Seated Cable Row
3 x 15
D2
Scapula CAR's
3 x 0:30
E
DB Push Press
3 x 8
F1
DB Lateral Raise
2 x 8
F2
Cable Face Pull
2 x 15
Ariel Hernandez, MS, CSCS
Strength and conditioning coach with a passion for enhancing human performance. 8 years of experience, in multiple disciplines, currently coaching military athletes achieve a higher level of performance.
Stop spinning your wheels in mud. Stop guessing on what'll make you strong, and start following a program that'll help you meet your strength building goals much faster.
Get Powerlifting Build
