Freebies.

Free resources for all. Whether you’re a new athlete or an experienced powerlifter, check out some of the free training resources below. And if you find anything extra useful, would you buy us a cup of coffee?

NOTE: YOU MUST CLICK FILE > MAKE A COPY and make a copy of the file into your own Google Drive account. This is the 2019-2020 update to the very successful TSA Intermediate 1.0 approach! Updated with small changes learned over years of working wi… — This is the 2019-2020 update to the very successful TSA Intermediate 1.0 approach! Updated with small changes learned over years of working with athletes, small changes to fatigue management and what it takes to make you a better powerlifter.
Included is a guide on RPE, full FAQ, and reference tab with warmups, starting sports psychology, and more.

NOTE: YOU MUST CLICK FILE > MAKE A COPY and make a copy of the file into your own Google Drive account. This is the beginner training approach we wish we had when first starting powerlifting. Enjoy!Included is a guide on RPE, full FAQ, and refere… — This is the beginner training approach we wish we had when first starting powerlifting. Enjoy!
Included is a guide on RPE, full FAQ, and reference tab with warmups, starting sports psychology, and more.

NOTE: YOU MUST CLICK FILE > MAKE A COPY and make a copy of the file into your own Google Drive account. This year, we've made some small enhancements to our well-used attempt selection sheet. Warmups and attempts are now on a single page which pr… — Our comprehensive free attempt selection sheet that includes warmups, loads, meet history, national and world records (for all countries that OpenPowerlifting has!), coefficient formulas (Wilks, DOTS, IPF Points), and more.

As if you weren’t inundated with free templated training approaches from every direction. We found that lots of people were coming to us having limited options for an intermediate approach, and we wanted athletes to have a training approach that cou… — As if you weren’t inundated with free templated training approaches from every direction. We found that lots of people were coming to us having limited options for an intermediate approach, and we wanted athletes to have a training approach that could segway perfectly into training with TSA, but that stood alone very, very well.
Included is a guide on warming up, an FAQ, information on RPE and autoregulation, and more!

Based on Tudor Bompa’s work in Periodization, 5th Ed., I’ve created a usable spreadsheet for planning out the year in advance. While something like this is probably more useful for athletes who are competing multiple times per year and who actually … — Based on Tudor Bompa’s work in Periodization, 5th Ed., I’ve created a usable spreadsheet for planning out the year in advance. While something like this is probably more useful for athletes who are competing multiple times per year and who actually need more variation in volume and intensity, it can be a useful tool for athletes of all experience levels. I suggest reading Periodization (available at Amazon.com), and using that and a background knowledge of powerlifting and strength & conditioning to create full customized training for yourself. Some of the more popular programs, while good, can only take you so far because they are meant for a general athlete and not YOU. While its true we are not special snowflakes, we are all at different experience and training levels and have our own blend of leverages, movement efficiencies and deficiencies, and psychological makeup that can affect training effectiveness.

You don't know how excited I am about the possibilities here. You could really conduct your own research with this, relating volume in athletes on main movements and proportion of weekly movements devoted to a specific group of exercises, e.g. how m… — You don't know how excited I am about the possibilities here. You could really conduct your own research with this, relating volume in athletes on main movements and proportion of weekly movements devoted to a specific group of exercises, e.g. how much volume on the squat compared to deadlift. We stand on the shoulders of those before us!

Based on some observations of features I’d like to see in a percentage-based program, and the type of data I think is important to have and use, I’ve created this planning and tracking page for you (and me!) to use. With it, we can see average weekl… — Based on some observations of features I’d like to see in a percentage-based program, and the type of data I think is important to have and use, I’ve created this planning and tracking page for you (and me!) to use. With it, we can see average weekly intensity, percentage of volume coming from weeks 1-4, and what percentage of the week’s volume is coming from squat, bench press, and deadlift related exercises, as dictated by users. Use the “category” feature to define which volume you want an exercise to be tallied towards. “SQUAT”, “BENCH”, “DEADLIFT”, and “ACC” for accessory are acceptable entries. I would have made these drop-down lists, but I think you wouldn’t be able to edit it on a mobile device (they don’t like data validation yet). Background ideas from Mike Zourdos and Boris Sheiko. Please refer to the YouTube channel for an explanation of the file, and it is necessary to know how to hide and unhide rows/columns.