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Snake Pit Barbell

This program is designed to prepare you for a meet in 12 weeks progressing  through each distinct phase in a linear fashion. The three phases  (Hypertrophy, Strength and Peaking) use the principle of phase potentiation to allow you to be the strongest version of you on meet day. It will incorporate higher reps/volume in the hypertrophy phase with lower intensity, whilst seeing volume decrease and intensity increase throughout the strength and peaking phases. 

Powerlifting

Linear

Competition

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SPB Linear Beginner Program - 4 Days

This phase is designed to increase muscle mass and work capacity whilst also avoiding adaptive resistance to both heavy training and technical development in the competitive lifts. 

Hypertrophy Phase

This phase is designed to develop general strength and improve force production. Within this block we will begin the technical development of the competitive exercises and aim to maintain the muscle mass developed during the previous phase.

Strength Phase

This phase is the culmination of the training program. It balances developing technical precision, building neural force production and optimising the fitness/fatigue relationship for the day of competition.

Peaking Phase

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SPB Linear Intermediate Program - 4 Days

This program is designed to prepare you for a meet in progressing  through each distinct phase using the periodisation strategy of Daily Undulating Periodisation (DUP). The long-term planning of undulations will improve fatigue management and overload for the more experienced and accomplished lifter. The three phases  (Hypertrophy, Strength and Peaking) use the principle of phase potentiation to allow you to be the strongest version of you on meet day. It will incorporate higher reps/volume in the hypertrophy phase with lower intensity, whilst seeing volume decrease and intensity increase throughout the strength and peaking phases. 

Undulating

Advanced

SPB - Undulating Periodisation - 5 Days

Hypertrophy Block

Strength Block 1

Strength Block 2

Bridge blocks are a period of training that creates a 'bridge' between end of training for a meet and the start of the next. Bridge blocks are critical; to either provide time of greater variation for a mental and physical break for athletes, helping them to avoid adaptive resistance and staleness or for an athlete who may be detrained to build up work capacity  in preparation for harder training to follow.

Bridge

Off-Season

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SPB - Off-Season Bridge Block - 4 Days

Bridge between the end of training for one meet and the start of focused preparation for the next

Bridge Block

This training program is designed for individuals who are brand new to powerlifting and lifting weights and is likely not appropriate for individuals with extended training experience. This program mimics a traditional block periodisation model moving through phases of accumulation, intensification and realisation.  Additionally it mixes in varying rep ranges through each phase to take advantage of the principle of phase potentiation just as all other Snake Pit Barbell programs do. Phase 1 and 2 are accumulation style phases aimed at improving motor control, technique and work capacity. Phases 3 and 4 will see a reduction in volume (sets x reps) with increased loads aiming to develop strength and neural qualities. 

Powerliting

Beginner

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SPB - Intro to Powerlifting - 3 Days

The exercises included in this phase are of a simplistic nature, to give you a chance to improve co-ordination, balance and awareness of your body whilst moving.  It is also a chance for you to familarise yourself with the loading strategy (RPE scale) and become confident in rating your perceived exertion accurately for   subsequent phases. 

Phase 1

In this phase you will notice that we have decreased the number of reps per set, this is because we want to slightly increase the amount of weight you are using on each exercise, in addition to exposing you to a wide range of repetition ranges for complete development. 

Phase 2

Throughout these 4 weeks, volume will  continued to be decreased to allow us to reduce your overall fatigue, at the same time, intensity will increase so you can begin to demonstrate the strength you have built over the past 8 weeks.   Although intensity is increased during this phase, we are still aiming to complete all of the prescribed training volume at the target RPE scores.

Phase 3

This phase is the culmination of the training program. This phase is designed to develop general strength and improve force production. It also provides you with a chance to express that strength with a 10RPE set of 3 on each major lift. This will allow you to garner a e1RM for which you can use heading into your next program. 