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MD Strength

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Foundation training cycle that will have you training with progressively heavier weights each week in the Squat, Bench Press & Deadlift. It is recommended that you complete 8 weeks of this program. You will be ready to move to Level 2 when you stop making progress for 2 weeks. It is suggested that if you are still making progress after 8 weeks of training to load the program again and continue until you stall for 2 weeks. 

3 Day

Foundation

Level 1

Weekly progression

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Level 1 Foundation Program 

Select a starting weight for each main lift that you could easily do 5-6 more reps with..

Cycles 1-4

Foundation training cycle that will have you training with progressively heavier weights each fortnight in the Squat, Bench Press & Deadlift. It is recommended that you complete 12 weeks of this program. You will be ready to move to Level 3 when you stop making progress for 2 cycles. It is suggested that if you are still making progress after 12 weeks of training to load the program again and continue until you stall for 2 cycles. 

Level 2

Fortnightly progression

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Level 2 Foundation Program  

Update your estimated 1RM and start a new 2 week cycle

Cycle 1

Start this cycle by increasing the weight used in the first session by 5kg from Week 1, Day 1 of last cycle.

Cycle 2

Cycle 3

Cycle 4

Cycle 5

Cycle 6

Foundation training cycle that will have you training with progressively heavier weights every 3rd week in the Squat, Bench Press & Deadlift. It is recommended that you complete 15 weeks of this program. You will be ready to move to Level 4 when you stop making progress for 2 cycles. It is suggested that if you are still making progress after 15 weeks of training to load the program again and continue until you stall for 2 cycles. 

Level 3

3 week progression

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Level 3 Foundation Program 

Update your estimated 1RM and start a new 3 week cycle

Foundation training cycle that will have you training with progressively heavier weights every 5 weeks in the Squat, Bench Press & Deadlift.  

Level 4

5 week progression

4 Day

Level 4 Foundation Program  

Update 1RM from previous cycle and begin new 5 week cycle.

Foundation training cycle that will have you training with progressively heavier weights every 6 weeks in the Squat, Bench Press & Deadlift.  

Level 5

6 week progression

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Level 5 Foundation Program

Update 1RM from previous cycle and begin new 6 week cycle.

15 week powerlifting program designed to have you peak for competition. Using a combination of percentages and RPE based prescription. 

Powerlifting

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Level 1 Powerlifting Program 

This cycle will have you build your work capacity through high volumes  that will prepare you for the demands of subsequent cycles in the program. 

Base Cycle 

This cycle will have you build upon the base cycle with higher intensities and slightly lower volumes.

Build Cycle 

This cycle includes 4 weeks of overloading training followed by a taper week. The cycle introduces top singles using RPE with percentage guidelines. You will be hitting the highest intensities during this cycle readying you for competition. 

Battle Cycle 

The Level 1 Off Season Powerlifting Program can be done before or after the Level 1  Powerlifting Program as well as before the Level 2 Powerlifting Program. This is a great opportunity to manipulate body composition and develop larger base. It is suggested that you perform this program if you have no competitions lined for at least 6 months. 

Off Season

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Level 1 Off Season Powerlifting Program 

This cycle has been designed with much lower intensities and much greater volume than the competition focused programs. Volume will be the main driver for this cycle, with small increases intensity from weeks 3-5.  

Bolster Cycle 1

This cycle builds on previous cycle seeing slightly more volume with accessory movements and slightly higher intensities for main movements. 

Bolster Cycle 2

My Level 2 15 week powerlifting program designed to have you peak for competition. Using a combination of percentages and RPE based prescription. 

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Level 2 Powerlifting Program 

This is a highly specialised cycle that will see you increase your frequency for all main lifts over 3 weeks before heading into the battle cycle. It is designed to take advantage of some functional overreaching, which will give you a boost and see a greater increase in performance at the conclusion of the battle phase. Important to note that you will likely feel more fatigued than usual during this cycle. The boost will come after the next cycle which includes a taper week.

Boost Cycle  

Battle Cycle  

The Level 2 Off Season Powerlifting Program can be done before or after the Level 2  Powerlifting Program. This is a great opportunity to manipulate body composition and develop larger base. It is suggested that you perform this program if you have no competitions lined for at least 6 months. 

5 Day

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Level 2 Off Season Powerlifting Program  

15 week program designed to optimise your body composition 

Hypertrophy

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Level 1 Hypertrophy Program

This cycle will have you performing 4 progressively harder weeks followed by a deload. The Base Cycle has you preparing your body for the volume of subsequent cycles in the program. You will be using rep ranges of 5-8 for larger compound movements and 8-12 for smaller isolated movements. 

This cycle will have you performing 4 progressively harder weeks followed by a deload. Building on the last, you will be using slightly high rep ranges 6-10 for larger compound movements and 10-14 for smaller isolated movements. It forms as a great transition to get you ready for the final 5 weeks of the program.  

This cycle will have you performing 4 progressively harder weeks followed by a deload. Building on the last, you will be using the highest rep ranges of the program, 8-12 for larger compound movements and 12-16 for smaller isolated movements. 