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cheap affordable custom online strength, hypertrophy weight loss, powerlifting coaching program for beginners intermediate, advanced and elite powerlifters

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The Saiyan Strength Coach

This is HIGHLY recommended for everyone who has not done a real 'strength' focused block before. It will build your strength for 8 weeks and then peak you into performing a 1 rep max taking you from a beginner into an intermediate.

Powerlifting

beginner

strength

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Beginner Breakthrough

This is the first block for beginners. It's where you'll practise the compounds and work up to an RPE 8 single. Off this we will be able to estimate a 1rm for the next block. The new two blocks are built off the foundations of this one.

Adaptation

Strength block to get you ready for the peak block. Building off of the last block, this is where you'll be gaining all your strength for your 1RM at the end of the program. Compounds decrease in sets weekly, but increase in weight, ending with a 5RM which will perfectly give an accurate EST 1RM

Strength Block

Peak block. Focusing in your strength from the last block into 1RMs in the testing week. Week 5 is a deload week and should NOT be skipped or rushed. It is only 2 days of training on purpose. After this program you will have completed 1RM's and should have huge new records if followed correctly!

Peak Block

Easy but efficient strength block you can run over and over again. Compounds work off a percentage of your 1 Rep Max so every time this is run the weights will be relative to your current strength.

powerlifting

percentage

repeatable

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Percentage Strength Block

*Rules for this block*
- Train all RPE AMRAP exercises til failure REGARDLESS of reps.

- ideal rep range is between 4-10. If you get less than 4 reps - go lighter. If you get more than 10 reps - go heavier. You want to hit failure in between that rep range.

- Systemise a range of motion for EVERY exercise. Once you fail to hit that range of motion that is 'failure'. It is not when you cannot do partial reps anymore, it is when you fail to hit the range of motion you've created.

- Rest time is 3 minutes. Keep this consistent throughout the entire block. If you keep increasing your rest time, you wont know if you're progressing

hypertrophy

build muscle

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Hypertrophy

Repeatable block of hypertrophy. Volume is dependent on you and how hard you train. Every rep is accounted for as hitting failure.

Hypertrophy Block

Hypertrophy block that focuses primarily on the lower body without neglecting the upper body.

*Rules*
Progression is auto-regulated. Hit each set with the required RPE. You have a -/+ 1 RPE tolerance meaning if programmed RPE 8, hitting an RPE 7 or 9 is acceptable.

RPE 9.5 means JUST shy of failure. 0 reps in reserve but could've hit the same amount of reps with a little more weight.

RPE 10 is failure of performing full range of motion in that rep (Don't do partial reps)

Volume slowly increases for some exercises over thre block. Stay in a slight caloric surplus and you will be hitting heavier weights every session!

muscle gain

booty

glutes

female

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Booty Builder

Hypertrophy program highly focusing on glute growth and lower body while incorporating upper body hypertrophy.

Hypertrophy Phase

This program is for those who don't have access to a gym, but have a barbell and Dumbbells at home. Some exercises (if heavy weights are needed) will have a substitute exercise for one that doesn't require as much weight but still as beneficial.



Barbell

Strength

Dumbbell

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Barbell Only

No exercises will require a machine. This program is designed to be able to be completed at home with the use of a Barbell, Dumbbells, Squat rack and a Bench Press. 

Barbell Block

Very simple strength block for people who have minimal time. Only in for 2 days a week and exercises are very limited.

short

quick

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2 day Strength

2 day Strength block. Best for those who want to have minimal time spent in the gym

Strength block

9 Weeks of comp prep, 5 of building strength while adapting to new techniques through singles. Leading into a 4 week peal block.

Comp Prep

Percentage

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Junior Comp Prep

High volume for building strength as adapting to new techniques

Strength Adaptation

Peaking everything into Comp standard 1RM/'s

Peaking

3 day a week Sport Specific improvement for Football. Focusing on building the main muscles used in the sport along with explosive performance.

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