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Neart Strength Systems

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This program is your introduction to the sport of powerlifting. It focuses on the fundamentals of strength development and aims to offer a great hypertrophy stimulus to set you up for your next block or prep.

Powerlifting

4-day

8-week

Intro to Powerlifting

Block 1 is biased towards growth and establishing an excellent volume base. It starts off easy with the volume and intensity ramping up as the block goes on.

Block 1

Block 2 focuses on adding intensity to the volume base we established during Block 1. We will slowly ramp intensity towards a single (1x1) at RPE8. This could be your chance to hit a smooth PR!

Block 2

The Neart Strength Systems 9-week Powerlifting Program has been run by thousands of lifters all over the world. The program was designed for beginner to intermediate-level athletes who want to get a taste for the sport of powerlifting. This program can be used to peak for a meet, or simply to hit some personal bests in the gym. Tens of thousands of PRs have been hit using this program... so what are you waiting for?!

9-Week Powerlifting Program

The block aims to build a solid work capacity and volume tolerance. We will be prioritizing muscle growth while gaining proficiency in the squat, bench and deadlift without pushing the weight too hard.

The block aims to gradually expose you to heavier load in the form of singles (1x1). Start off nice and light, and progress the weight each week until the taper. 

This is the week where we put all of our hard work to the test. Two easy sessions with an extra rest day followed by a max out SBD session or competition. If your test session is on a Saturday, train Monday, Wednesday and Saturday. If on Sunday, train one day later on each.

Taper & Test/Competition

This 12-week program aims to peak you towards your next PR on Week 12. Block 1 is a hypertrophy-biased phase where we aim to grow and establish a great volume base for the weeks ahead. Block 2 becomes more specific and leads us into the Peaking Phase where we hit singles that gradually increase in RPE, capping off with some RPE9 singles.

This program is for the intermediate lifter and features some more advanced programming strategies such as ascending sets and fatigued singles.

12-week

12-Week Powerlifting Program

This hypertrophy block aims to promote muscle growth and establish a fantastic volume base for the blocks ahead. We aren't looking for maximum output during this block, but to develop a consistent, repeatable technique.

This block aims to build upon the volume base we've generated in Block 1, but add some intensity. Here, we introduce ascending sets followed by fatigued singles on our primary squat, bench and deadlift. We also add more specific variations into the mix.

In this block we put the strength built in Blocks 1 & 2 to the test. With ascending sets and fatigue singles replaced by top singles and backoff sets, the overall intensity increases as we build towards a test week on Week 12.

Block 3

This program is for fans of the Push, Pull, Legs split who want to focus on building strength in the squat, bench, and deadlift while working on their physique. The program follows a structure of Legs, Push, "Powerlifting", Pull with the Powerlifting day being specified towards bringing up the muscle groups that contribute to a huge total.

Powerbuilding

6-week

Push, Pull, Legs Powerbuilding Block

This phase biases hypertrophy while maintaining a relatively high exposure to heavier load, making it a great feeder block between competitions or an intro to your next meet prep.

This 12-week training cycle is a full power program with a strong bias toward adding kilos to your squat. The volume and intensity are high, meaning a massive effort towards excellent sleep, nutrition and hydration should be made throughout the 12 weeks. If you typically have poor recovery from squatting, feel free to skip 2-3 sets per week.

Squat Specialization

Strength

Full Power

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Squat Specialization Program

This phase aims to develop a great volume base while keeping intensity relatively low on bench and deadlift. We will push the squat with some volume that increases in intensity across the block.

During this phase, we introduce more intensity through fatigued singles on squats, aiming to build towards 1x1@8 on week 4. This will set us up nicely to push the top singles in Block 3.

During this final phase, we will work towards a new squat 1RM and heavy single on bench. Deadlift intensity stays pretty low to keep the squat fresh.

This 12-week training cycle is a full power program with a strong bias toward adding kilos to your squat. The volume in this training cycle is lower than our main Squat Specialization Program while still prioritizing your squat.

Low Volume

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Squat Specialization Program (Low Volume)

Bench Specialization

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Bench Press Specialization Program

This 12-week training cycle is a full power program with a strong bias toward adding kilos to your bench press. The volume here is moderate to low, meaning it should be pretty manageable to recover from. If you need a lot of volume to progress your bench, check out our main Bench Specialization program!

Bench Press Specialization Program (Low Volume)

This 12-week training cycle is a full power program with a strong bias toward adding kilos to your deadlift. The volume and intensity are high, meaning a massive effort towards excellent sleep, nutrition and hydration should be made throughout the 12 weeks. If you typically have poor recovery from deadlifting, feel free to skip 2 to 3 sets per week.

Deadlift Specialization

13-week

Deadlift Specialization Program

This phase aims to develop a great volume base while keeping intensity relatively low on squat and bench. We will push the deadlift with some volume that increases in intensity across the block followed by fatigue singles.

This 12-week training cycle is a full power program with a strong bias toward adding kilos to your deadlift. The volume and intensity are low to moderate, making this manageable to recover from if you are sensitive to deadlift volume.

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Deadlift Specialization Program (Low Volume)

In this block, our fatigued singles move to top singles hit every second week. This is to give adequate recovery time and to make sure we don't neglect the much needed volume.

This 5-week block aims to build towards your new deadlift PR. We build from the work we put down in Block 2, gradually exposing the intensity before a taper and test week.

The Home Gym Hero Meet Prep is a take on our famous 9-week Powerlifting Program which has been run by thousands of lifters all over the world. The program was designed for beginner to intermediate-level athletes who want to get a taste for the sport of powerlifting while training in a home gym. The only equipment needed is a barbell, plates, bench, and resistance bands (which you can pick up for about €10).

This program can be used to peak for a meet, or simply to hit some personal bests in the gym. Tens of thousands of PRs have been hit using this program... so what are you waiting for?!

Peaking

9-week

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9-Week Powerlifting Program (Minimal Equipment)

The development block aims to build a solid work capacity and volume tolerance. We will be prioritizing muscle growth while gaining proficiency in the squat, bench and deadlift without pushing the weight too hard.

The intensity block aims to gradually expose your CNS to heavier load in the form of singles (1x1). Start off nice and light, and progress the weight each week until the taper. 

This 8-week program aims to maximize muscular hypertrophy while building foundational strength across your compound movements. The sessions are broken up into upper body and lower body. You can add rest days wherever you like during the week, but our recommendation is at least to have a rest day between Sessions 2 and 3.

Hypertrophy

Upper/Lower

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Upper/Lower Hypertrophy (4-day)

This 8-week program aims to maximize muscular hypertrophy while building foundational strength across your compound movements. The sessions are broken into push (chest, triceps, and shoulders), pull (back and biceps), and legs. You can add your rest day wherever you like during the week.

Push, Pull, Legs

6-day

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Push, Pull, Legs Hypertrophy

In this block, we will aim to build a solid foundation and progressively improve our volume capacity. The loading starts to ramp up towards Week 4 before pushing into Block 2.

This block aims to build upon the foundation we laid in Block 1. We will continue to progressively overload our accessory work while pushing towards some heavy top sets across our compound exercises.

This 8-week program aims to maximize muscular hypertrophy while building foundational strength across your compound movements. The sessions are broken into push (chest, triceps, and shoulders), pull (back and biceps), and legs.

3-day

Push, Pull, Legs Hypertrophy (3x)

This program is designed to help you enter the sport of strongman in a way that is accessible in most commercial gyms. The program aims to build towards a test in the following events:

- Axle Clean & Press for reps in 1 minute (one clean).
- Deadlift for reps in 1 minute.
- Sandbag Carry for max distance.
- Sandbag Extension (or over a Yoke crossbar) for max reps in 1 minute.
- Farmers Hold for max time.
You can choose a fixed weight for all of the events, or just go with the flow based on what feels good during the program. 

Every strongman competition will have different events, so feel free to modify this program to your liking. 

Strongman

Intro to Strongman

The first three weeks are about establishing a volume base and acclimating to the new movements. Ease in on week 1 and move the weights with speed and intent. Block 2 is where we will really push.

This is where we really start to push. Aiming for high output in every session, building towards a max effort session at the end of week 6.

This pivot week is an opportunity to test the waters with some strongman movements. Don't overthink it and have fun!

Pivot Week

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Strongman Pivot Week

According to Alex Viada who originally coined this term almost a decade ago, hybrid training is ‘the concurrent training of different athletic disciplines that do not inherently support one another, and whose disparate components are not essential to success at any one sport’.

In other words, while using this program, you'll get pretty strong, pretty fit, pretty mobile, and pretty jacked. Sounds pretty good, right?

Hybrid Training

5-day

Double Sessions

Hybrid Powerlifting

This block aims to start you off nice and easy in your hybrid journey. We have a short run on Tuesday and a longer run on Saturday. Everything remains in Zone 2. We aim to push some heavy triples in your SBD movements while balancing the volume across the week.

In this block, we'll introduce some higher intensity running and lifting. Our short run on Tuesday is replaced with some Zone 3 intervals while the volume on the long run increases. We've also included some extra LISS cardio on Wednesday. We aim to push some heavy doubles in your SBD movements while balancing the volume across the week.

In this block, we'll really hammer the running volume with higher intensity intervals, more Zone 2 cardio and long runs. Our powerlifting movements will build towards a heavy single @RPE9 on Week 12.

A pivot week is a period of non-specific training that we use to give lifters a physical and mental break from heavy powerlifting-specific training. This week of training is high-intensity and ideal for after a competition where you feel like you left some kilos on the platform.

Pivot

Deload

Washout

1-Week

High-Intensity

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Post-Meet Pivot Week (High Intensity)

Give yourself 3-4 days off after your competition before hitting the first session.

A pivot week is a period of non-specific training that we use to give lifters a physical and mental break from heavy powerlifting-specific training. This week of training is low-intensity and ideal for after a competition where you performed well and didn't leave much in the tank. Use this week as a bridge between your peaking block and the beginning of your off-season.

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Post-Meet Pivot Week (Low Intensity)

Give yourself 2-3 days off after your competition before hitting the first session.

Always thought about trying Hybrid Training but didn't know how? This pivot week is the ideal taster for what it could be like to balance strength training, conditioning, and running. Run this week between blocks, after a competition, or whenever you would like to try something new!  The week will have three lifting sessions, a metcon-style workout, and a low-intensity run. 

Running

Crossfit

Conditioning

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Hybrid Training Pivot Week

It is recommended to complete these sessions Monday, Tuesday, Thursday, Saturday.