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Wicked Strong Athletics

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Team Programming (4 Day): Wave 2

Wave 2

This is a 4 week block that can be repeated several times with progressions by: increasing reps, increasing sets, increasing load (not all of them! pick one for each block - rep/sets/load would be the recommended order). For cardio - increase by 2 mins every 2 weeks until you reach 20-30 mins, then increase heart rate by a 10bpm. 



This block features 2 lifting days and 2 cardio days to help build general capacity and is a great starting point for those reconditioning from a long time off or those with dysautonomia considerations.

DISCLAIMER: This is not medical advice or a substitute for medical treatment. Always check with your healthcare professional team!

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Chronically Chill Low Intensity Block

Block 1

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WAVE 3: Team Programming (4 day)

A 5-week block with 3 training sessions per week based around a blend of hypertrophy and powerlifting movements working up to a 5 rep maxes.

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Get Jacked: 5RM Cycle

A program for general off season/non competition specific powerlifting based training with 2x per week training sessions.

This is a great option for those with some lifting experience who enjoy a mix of high intensity and submax volume. 

Uses minimal specialty equipment/machines.

This program can be run multiple times by changing out exercise variations!

General Off Season Powerlifting (2 Days)

variation block  with bench & deadlift emphasis 

A high frequency peaking block based on 2 SBD days and one accessory day to help you get ready for a meet, mock meet, or testing day. 

A great option for those with limited gym time, beginner powerlifters, or those who want a bit more specific practice on competition lifts.

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SBD Peaking Block

Block 2

Block 3

Continuous programming with 4 training a sessions per week focused on  getting stronger at squat/bench/deadlift with emphasis on building stability via tempo work, pauses, and unilateral work.

A good option for those with hypermobility who have a solid base in powerlifting or barbell movements.

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Team Hypermobile Powerlifting (4 Day)

Block 1: 3RM Cycle

Continuously updated concurrent based team programming based on 4 training sessions a week.

A great option for intermediate lifters who have access to specialty bars (but not required!), who want to get stronger at squat/bench/deadlift or are competitive powerlifters.

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Team Programming (4 Day)

Wave 1

Daily & warm up work for helping with bratty biceps and elbows on bench and squat.

Progress to Phase 2 once all Phase 1 exercises feel very easy. 

Recommended: Run multiple times a week on rest days. Can also run as warm ups on squat & bench sessions.

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Bratty Biceps & Elbows

Phase 1

Phase 2

Homework for SI joint stability. 

Recommendation: run this session a few times per week on rest days.

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SIJ Stability

Daily & warm up work for helping with pecs that are feeling less than stellar.

Progress to Phase 2 once all Phase 1 exercises feel very easy. 

Recommended: Run multiple times a week on rest days. Can also run as warm ups on squat & bench sessions.

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Pissy Pecs

If you're having trouble reaching squat depth - this is for you. This has a focus on hip internal rotation, ankles, and bracing mechanics to help you improve your squat!

Recommended: Run 2-3x a week on off days; can incorporate into warm ups for squat days for training.

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All Things Squat Depth

Continuously updated concurrent based team programming based on 3 training sessions a week.

A great option for intermediate lifters who have access to specialty bars (but not required!), who want to get stronger at squat/bench/deadlift or are competitive powerlifters.

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Team Programming (3 Day)

Continuous programming with 3 training a sessions per week focused on  getting stronger at squat/bench/deadlift with emphasis on building stability via tempo work, pauses, and unilateral work.

A good option for those with hypermobility who have a solid base in powerlifting or barbell movements.

Team Hypermobile Powerlifting (3 Day)

This program is a 5 week block that is a good option for those who are newer to barbell training or those with dynamic disabilities and chronic illness who are building up their capacity. 

Minimal specialty bars/machines required. 

This program can be run multiple times by changing exercise variation!

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Get Started: Beginner & Chronically Chill

gradual progression on main lifts & accessories, 5RM testing optional on week 6

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3 Day 9 Week Powerlifting Prep

Peak

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Team Programming (3 Day): Wave 2

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WAVE 2: Team Hypermobile Powerlifting (4 Day)

WAVE 2: Team Hypermobile Powerlifting (3 Day)

WAVE 3: Team Programming (3 day)

A six week deadlift peak perfect for a deadlift only event or just testing your max deadlift!

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