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Powerlifting Competition Prep Cycle (8 weeks leading up to competition) 

Powerlifting

Competition prep

Powerlifting peaking cycle 

8-week Competition Prep Cycle.jpg

8- Week Competition Prep Cycle | Powerlifting  

Competition Prep Cycle | 3-day Training

Competition Prep Cycle | 4-day Training 

This is our annual 3-day Macrocycle for Powerlifting. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

Squat 

Bench

Deadlift

Begginer/Intermediate

3-day

3-day Powerlifting Macrocycle Part 1

GPP Block 1 | Cycle 1

Hypertrophy Block 1 | Cycle 1

Hypertrophy Block 1 | Cycle 2

Strength Block 1 | Cycle 1

Strength Block 1 | Cycle 2

Squat

Bench Press

3-Day

3-day Powerlifting Macrocycle Part 2

Peaking Block 1 | Cycle 1

Transition/Hypertrophy Block 2 | Cycle 1

Hypertrophy Block 2 | Cycle 2

3-day Powerlifting Macrocycle Part 3

Strength Block 2 | Cycle 1

Strength Block 2 | Cycle 2

Peaking Block 2 | Cycle 1

GPP Block 2 | Cycle 1

This is our annual 4-day Macrocycle for Powerlifting. This is our "Bread and Butter" Powerlifting program for competitive athletes or those striving to become competitive. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

4-Day

4-day Powerlifting Macrocycle Part 1 

4-day Powerlifting Macrocycle Part 2

4-day Powerlifting Macrocycle Part 3 

GPP Block 2 

Don’t know where to start? Don’t know your 1RMs? This is the program for you. It is an 8-week cycle designed to help you find a place to start your strength training journey. To do this, you'll begin the first week by working up to a heavy 5-rep set. The JDI App will estimate your weights for the rest of the program up based on those heavy 5s. At the end of the cycle, you will actually work to a max, finding a new, more accurate 1RM to use for your next cycle of training.

Begginer

Barbell

Strength

Basic

Overhead Press

Fundamental Strength 

Strength Groundwork

This is our annual 5-day Macrocycle for Weightlifting. This is our "Bread and Butter" Weightlifting program for competitive athletes or those striving to become competitive. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

Weightlifting

Olympic

Snatch

Clean & Jerk

5-Day

Intermediate/Advanced

5-Day Weightlifting Macrocycle Part 1

General Block | Cycle 1

Volume Block 1 | Cycle 1

Volume Block 1 | Cycle 2

Clean and Jerk

5-day Weightlifting Macrocycle Part 2

Specific Strength Block 1 | Cycle 1

Volume Block 2 | Cycle 1

Volume Block 2 | Cycle 2

5-day

5-day Weightlifting Macrocycle Part 3

This is our annual 3-day Macrocycle for Olympic weightlifting. This is our "Bread and Butter" weightlifting program for people who are just passionate about weightlifting, those who are competitive, or those striving to become competitive. 

For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and max outs. However, if you feel like jumping in and trying out a cycle, go for it!

Also, if you already have a planned competition or max out you can simply find the first peaking cycle in the database and count how many weeks it is from now. Then start with whatever cycle in the database that corresponds with that timeframe. 

WL.jpg

3-Day Weightlifting Macrocycle Part 1 

This is our annual 3-day Macrocycle for Weightlifting. This is our "Bread and Butter" Weightlifting program for competitive athletes or those striving to become competitive. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!