This blog post dives into a powerful 15-week powerlifting program designed by Westside Barbell, a renowned gym known for championing powerlifters. The program focuses on building a strong foundation and peaking for a competition.
Who is this program for?
This program is designed for experienced powerlifters with a strong understanding of proper form and a coach for guidance. The high intensity and complex movements require careful monitoring to avoid injury.
Program Breakdown
The program is divided into several phases with specific goals:
- Wave with Safety Squat Bar (Weeks 1-6): This phase focuses on building a strong base using a safety squat bar and wave periodization (gradually increasing intensity).
- Switch to Cambered Bar (Weeks 7-9): The cambered bar helps target specific muscle groups while saving stress on the shoulders.
- Circa-Max Phase (Weeks 10-12): This crucial phase gets you competition-ready with high-intensity lifting and band tension to mimic maximal weight.
- Deload Phase (Weeks 13-14): A lighter week to allow for recovery before the competition.
The Program Workouts
The program includes a variety of exercises beyond squats, targeting different muscle groups and improving overall strength and conditioning. Here are some examples:
- Special Exercises: Speed pulls, reverse hyper variations, calf raises, core work.
- Assistance Exercises: Good mornings, rack pulls, chest-supported rows, lat pulldowns.
- GPP (General Physical Preparation): Sled pulls, kettlebell swings, treadmill work.
Key Takeaways
- Periodization: The program strategically cycles through different phases to optimize strength development and peaking.
- Accommodating Resistance: Bands and chains are used to create variable resistance throughout the lift, mimicking competition conditions.
- Focus on Form: Proper form is emphasized throughout the program to prevent injury and maximize results.
- Addressing Weaknesses: Special exercises target specific muscle groups to address any weaknesses.
- Importance of GPP: General physical preparation is crucial for overall fitness and injury prevention.
- Tapering: Lightening the training load before the competition allows for optimal performance.
Safety and Support
- This program requires a coach to monitor form and adjust the program as needed.
- It’s important to listen to your body and take rest days when needed to avoid injury.
- Having a supportive team at the gym can significantly impact your progress.
Building a Champion Squat: Westside Barbell’s Approach
This 15-week program offers a glimpse into the training methods that have helped Westside Barbell develop champion powerlifters. Remember, proper form, a strong foundation, and a qualified coach are crucial for success.
Ready to take your squats to the next level? Consider incorporating elements of this 15-week program into your training plan, but always prioritize safety and consult with a coach!
Check out our previous post about How Westside Barbell Structures Squat Training.