80/20 Powerlifting

Now Available To All Stärk Fitness Members On MyStrengthBook

80/20 POWERLIFTING is about 4 things: the Front Squat, the Bench Press, the Sumo Deadlift & Perfectly Executed Repetitions. This program will have you SQUAT + BENCH PRESS twice per week & DEADLIFT once per week. 

HEAVY LIFT PROGRESSION is based on the Step Loading Principle. What is Step Loading? -- You will add 10-20lbs to your Heavy SQ, BP or DL only when you have Completed The Established Set/Rep Scheme With Perfectly Executed Repetitions. This method weeds out impatient lifters & places an emphasis on dialing in Intensity buffered by consistency.  

Your LIGHT LIFTS are for honing technique, not for burning out your muscles with high reps. Do 5 sets of 4 reps (5 x 4) with weights that are 80% of the heavy days. For instance, if you did 5 x 5 with 200 on your heavy day, stay with 160 for 5 x 4 on your light day.

FAILURE & REST INTERVALS: Never train to failure! Don’t attempt a rep unless you are 100% sure you will make it. Ideally, keep one extra rep in the bank. Take 3-5 Minutes Rest between working sets.

WHAT ABOUT ASSISTANCE EXERCISES? - THE STÄRK WARM-UP is designed to raise GPP, potentiate muscle weakness & accentuate main lifts. They only work if YOU (the lifter) record & progressively overload the exercises in your warm-up. HEAVY LIFT ATTEMPTS may reveal further need on your part to strengthen lagging muscles: 1 or 2 movements may be prescribed by your coach, often this will be a movement you practiced in warm-ups (or a variation of such movement).

HOW 80/20 POWERLIFTING IS DIFFERENT? In the past, we have introduced MAXIMAL & DYNAMIC EFFORT METHODS with WAVE CYCLES. These methods are used in our CONJUGATE SYSTEM PROGRAMS and introduce the lifter to substantial amounts of VOLUME. We have also programmed SUBMAXIMAL REPETITION METHODS with the purpose of buffering fatigue by introducing exercise variation & reducing training intensity. 80/20 POWERLIFTING is unlike anything we have introduced to you. LOW VOLUME & HIGH INTENSITY. Whereas HIGH VOLUME FLOGGS the muscular system to death, HIGH-INTENSITY TRAINING shoots the muscle through the heart, killing it instantly. Focus on mastering the essentials, stretch after every session & reap the benefits of 80/20 Powerlifting.


Remember, the goal is & always will be to make EVERYONE STRÖNGER! The intensity of training stimuli must sufficiently threaten your internal physiology so as to warrant an adaptive response. Just like you cannot acquire a sun-tan sitting in front of a 100 watt light bulb for an affinity of eternity (the stress is not high enough), you will not build stronger, antifragile, more resilient bodies performing poor quality repetitions with insufficient effort. When there is sufficient biological stress coupled with proper RECOVERY ADAPTIVE STRATEGIES, there is growth & improvement.


STRETCH (after every session)



+ Calendar Effective Monday, February 3rd

+ Members Who Are Not Using MyStrengthBook, See Training Log Files Below

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