ONLINE PROGRAMMING OVERVIEW

• Program specifically developed to increase BARBELL STRENGTH
• Designed as a stand alone program OR an EXTRA weakness program to add onto your usual program
• 5 day a week program
• Also includes Warm-ups, scaled options
• Direct contact with 64 Training Systems coach
• Weekly Program published in advance (5 sessions a week)
• The program has a blend of volume and intensity BUT the only goal of this program is to get you STRONG

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• Equipment Frequently used
• Barbell
• DB’s
• Kettlebells
• Deadballs
• Pull up rig
• Squat rack

IT TAKES AN ARMY.

Just like a Professional Rugby players have multiple coaches, so should every elite athlete. With an army of specialists, you'll be getting the best programming for every aspect of your fitness training.

STRENGTH

ACCESSORIES

PRE-HAB

WHAT'S INCLUDED:

• Weekly subscription with No Commitment
• Explanations of the current training cycle
• 6 days per week of programming, scalable for all levels
• Descriptions with the intended stimulus of each training piece
• Daily Warm-ups, Primers and Mobility recommendations​
• Your first WEEK FOR FREE
• Check out a Sample Week of Competitor's Programming below.

The Price for The Powerlifting Programming is NZD $20 / Week

SAMPLE WEEK OF TRAINING

This is a sample week of the PowerLifting programme and what it would look like;

• There will be 5 Training days in this cycle. 3 days on 1 day off 2 days on 1 day off
• Each day is suited with your very own warm up to help influence the session, Rehab certain body parts, create better range of motion, prevent injury as well as prime the body for the workload ahead.
• In this cycle we will be using a Tempo Chart and also an RPE scale. The tempo chart will explain the time constraints of each section of a lift. The RPE scale will determine the working load on the barbell in which to perform your sets.
• The Tempo movements will be utilized in this cycle to promote time under tension as well as body awareness in certain portions throughout the entirety of the exercise.
• Each day will largely focus on one of the typical compound movements as well as accessory components for that specific exercise.
• Two main goals for this block of training are;
  1)  To create better positions for the Back Squat, Bench Press and Deadlift.
  2) To increase the total load lifted from Week 1 to End of cycle (Get Stronger)
• Be sure to use the hashtags #64Army and #BattleReady as well as tag @64TrainingSystems

​​DAY 1

A) Mobility:
Pigeon hold 1:00 ea
Lizard stretch 1:00 ea
Couch stretch 1:00 ea

Then
3 Rds for quality:
:30 sciatic nerve flossing ea
15 band good mornings
5 squat press outs

B) Tempo Pause Back Squat:
4310
5x3 @7RPE
Keep all working sets at the 7RPE threshold. Refer to notes below for the Tempo template

C) Back Rack lunge -
4x4 as heavy as possible
Superset with with 10m walking lunge holding DB’s as heavy as possible
Rest as needed

D) Accessory:
3 Giant sets
Max effort strict chin ups (supinated grip)
6 Bent over row @7RPE
5-8 Glute Ham raises

​DAY 2

A) Mobility:
Banded Pec stretch 1:00 ea
Lacrosse ball pec smash 1:30 ea
Banded dowel rod external rotation stretch 2:00

Then:
AMRAP 6:00 for quality:
7 cuban press with dowel rod
5 push ups with a :3 descent
10 DB rear delt flies

B) Tempo Pause Bench Press:
3210
6x4 @7RPE

C) DB Bench Press:
3x10 @8RPE
Superset with
6 Incline Bench Press @8RPE
Understand what 8RPE will feel like after the DB Bench Press set. Rest as needed

D) Giant Arm Pump
3-4 sets
12 Barbell Bicep Curls
12 Ezi bar Tricep skull crushers
8 DB Bicep curls ea
8 Tricep kick backs

DAY 3

A) Mobility:
Hamstring Barbell smash 3:00 ea
Barbell seated straddle 2:00
Foam roller thoracic extension 1:30

Then:
5 Rds for quality:
5 staggered good mornings ea with an empty barbell
5 DB standing ext/int shoulder rotation
5 lemon squeeze

C) Tempo Pause Deadlift -
5010
5x3 @6RPE

D) Leg Press
4x5 @8RPE
Superset
5 squat jumps @25% of 1RM back squat

E) 100 Band Good mornings
Use the thickest possible band, but you are capable of getting at least 20-30 reps
*When you break complete 20 russian twists

DAY 4

Optional Recovery Day
Choose 1 or 2 of the 3 available options

A) Swim/Bike/Run 40:00 + @easy pace

B) Walk 1hr + 

C) 30:00 + Mobility​​

DAY 5

A) Mobility:
Barbell Quad smash 2:00 ea
Barbell shoulder smash 2:00 ea

3 Rds
10 kang squats
7 yoga push ups
5 strict pull ups

B) Back Squat:
Build to a heavy 3 @8-9RPE
Then - EMO2M
3x2 @85% of that

C) Bench Press
4x2
*all sets between 8-9RPE

D) Barbell hip thrusts -
4x5 @7RPE

E) Dips:
5x5 Heavy as possible

DAY 6

A) Mobility:
Own warm up/mobility 12:00-20:00
*Use this as a chance to do what feels right and iron out any kinks

B) Deadlift:
Build to a heavy single @9.5RPE
Then:
3x5 @65% of that

C) Rack pulls above the knee:
3x2 @110% of 1RM deadlift
*Use straps

D) Plyometrics
20x1
broad jump for distance
20x1
box jump for height
​
10:00 mobility

IT'S TIME TO JOIN THE MOVEMENT

"It is never too late to be what you might have been."

- GEORGE ELLIOT