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Team Rohr Powerlifting

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

Meet Prep

3x/week BP

2x/week SQ

1x/week DL

The Essentials

This first phase puts focus on variations that target common weaknesses in the Big 3.

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 newer lifters that are getting ready for a powerlifting meet. 

3x/week Bench

2x/week Squat

1x/week Deadlift

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 Worlds and Best 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. 