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Team Rohr Powerlifting

This off-season program focuses on getting stronger, addressing common weaknesses and building work capacity. This is great for immediately post-meet or for complete beginners wanting to get into lifting weights.

Ideal spacing of workotus is Mon, Wed, Fri (or similiar).

Off-Season

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Off-Season 1

Ideal spacing of workotus is Mon, Wed, Fri (or similiar).

The Basics is designed for newer lifters that have limited time to train but want to get the most bang for their buck.

Meet Prep

SQ x2

BP x3

DL x1

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The Basics

This first phase puts focus on variations that target common weaknesses in the Big 3 (Squat, Bench & Deadlift).

Development Phase

The competition phase has an increase in intensity with a focus on the competition lifts. Practice the refeee commands: Squat: "Squat" and "Rack". Bench: "Start", "Press" & "Rack". Deadlift: "Down"

Competition Phase

This is the week of the meet. Preferred days for a Saturday Meet are Monday and Wednesday. Practice the refeee commands: Squat: "Squat" and "Rack". Bench: "Start", "Press" & "Rack". Deadlift: "Down"

Meet Week

The State Championship Program is a 13 Week meet prep training program that is designed for intermediate lifters that are getting ready for a powerlifting meet.

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The State Championship

This first phase begins with low volume/low intensity and gradually builds volume over the 4-week block. Focus on technique and consistency each rep. 

Accumulation Phase

This second phase begins adding intensity and variations that target common weaknesses.

This third phase begins building intensity even more, preparing the Central Nervous System to handle heavier loads. Practice Referee Commands during this phase: Squat: "Squat" & "Rack", Bench: "Start", "Press" & "Rack", Deadlift "Down".

This is a 1 week taper week, done the week of the meet. Suggested days are Monday, Tuesday, Thursday if meet day is Saturday. Practice the Referee Commands.

This is the exact training program that Alicia "Le" Webb followed to win the 2018 IPF Masters World Championship and Best Overall M1 Lifter. This ideal training split is Monday, Wednesday, Friday & Saturday. The week of the meet, training days should be Monday, Wednesday & Thursday (Meet on Saturday). This program is only intended for advanced lifters.

BP x4

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Alicia "Le" Webb's World Championship Blueprint

Phase 1

Phase 2

Phase 3

This is the exact program that Oliva used to add 10kg to both her Squat and Bench Press leading up to the 2023 USA Powerlifting Raw Nationals. Despite being the very last selection on the Primetime roster, Olivia propelled herself to a 5th Place finish at Raw Nationals, just barely missing a 12.5kg deadlift PR, which would have moved her into 3rd Place and a Pro Card. Make no mistake, this program is hard and is not for beginners but it will get you big time results!

SQ x3

DL x2

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Olivia Vilella's Primetime Program

This first block is focused on hypertrophy and building a solid base. This block is heavy on prehab work. The ideal training days are Monday-Friday.

Week 1-4

This second block is still focused on hypertrophy but we begin introducing compeition lift variations to specifically target weak ranges of motion (midpoint in squat, off the chest in bench and top of deadlift). The ideal training days are Monday-Friday.

Week 5-8

This 4th block enters the main competition phase. We are now focusing on performing the competition lifts to the competition standards. The ideal training days are Monday, Tuesday, Thursday & Friday.

Week 9-12

This 5th block enters the peaking phase. We are now focusing on performing the competition lifts to the competition standards. This is the heaviest we go prior to the competition.The ideal training days are Monday, Tuesday, Thursday & Friday.

Week 13-15

This is meet week where we taper off to be at peak performance on meet day. If the meet is Saturday, the ideal days to do this week are Monday, Wednesday & Thursday.

Week 16 (Meet Week)

This is the exact training program that Lara Sturm followed to win the 2018 IPF Masters World Championship and Best Overall M2 Lifter. The ideal training split is Monday, Wednesday & Friday. The week of the meet, training days should be Monday, Wednesday & Thursday (Meet on Saturday). This program is only intended for advanced lifters.

Equipped

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Lara Sturm's World Championship Blueprint

Block 1 (12-9 Weeks Out)

Block 2 (8-5 Weeks Out)

Block 3 (4-1 Weeks Out)

Meet Week (0 Weeks Out)

Our team's favorite hip warmup drill. Do 2-3 sets of 10-20 reps each exercise, each side.

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Hip Warmup

Block 1

This is the exact program used by Katey Dodge to win the 2023 USA Powerlifting Masters Pro Series Final at the Arnold Sports Festival in March 2024. This program won Katey a large Paycheck from USA Powerlifting!

Note: Ignore the listed 5 min rest times. For main lists, 3-8 minutes rest. For single joint, assistance movements, keep rest times between 90 seconds to 2 minutes.

This program is intended only for advanced lifters.

SQ x 2

BP x 4

DL x 1

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Katey Dodge's Masters Pro Series Championship Program

This first block gets us back into knee wraps but it primarilly hypertrophy focused.

Block 1 (15-12 Weeks Out)

Introduction of suit bottoms for Squat and Deadlift and shirt for Bench.

Block 2 (11-8 Weeks Out)

Block 3 (7-4 Weeks Out)

This block we hit our heaviest sets of 1 with full gear, to comp standards (with referee commands) in prep for the meet.

Block 4 (3-1 Weeks Out)

This is meet week. Preferred days are Monday & Wednesday for a Saturday Meet.

Other (3)