Smartlift Banner 2 (1).jpg

smartliftsNEWLOGO (3).png

Smartlift.png

msb-double-iphone-mockups-powerlifts by Alejandro.png

SmartLifts

This program is built for athletes competing at the Edmonton Oil Cup and provides a well rounded approach improving common weaknesses while continuously pushing the intensity resulting in platform success!

Powerlifting

Comp Prep

4xfrequency

Oil Cup Peak

We introduce the athlete to higher volume to build the base work capacity to prepare for the peak ahead.

Groundwork

This block pushes the volume to the highest threshold to complete the loading phase and enter into the realization phase.

Refinement 

This block finishes the cycle with a high intensity peak and finishes the block with a highly recoverable meet week to allow for the best performance possible come meet day! 

Execution

This proven off season hypertrophy/powerbuilding program is specifically focused on increasing your size for overall strength gains. This 9 week cycle will promote muscle growth, technique refinement through many variate movements to keep you excited, interested, and progressing through this entire cycle. This program builds big legs, chests, and back.

Powerbuilding

3xfrequency

Mass Gain

Off-Season

Bridging The Gap (3 days)

The first block you jump right into high rep work focusing on volume over intensity.

Setting The Foundation

The last block solidifies the work capacity and size you have built and allows for a smooth transition into your next desired goal.

Finishing The Growth

This proven bench-only program provides the user with a high rep, high volume cycle to improve their skills set and pressing strength to new levels. Utilizing an abundance of reps, paired with tricep overloading (board work),  the user will increase both size and strength resulting in new bench pressing levels.

Bench-Only

Push Past Plateaus (3 days)

This block starts you in a hypertrophy, high rep phase, increasing your work capacity and efficiency at the start.

Jump In

This block carries forward the work from the previous block while reducing the repetitions slightly but keeping the volume high.

Work, Work, Work

This block decreases all the reps and allows for the work capacity and efforts in the last two blocks to be realized. 

Break Your Record

This long form program was built for beginners or early intermediates to slowly ramp up their training intensity to keep improving technique while keeping your fatigue manageable with intermediate push weeks where the RPE top sets help indicate how the progress is going. Minimal variations, abundant repetitions which lead to progress at a very manageable pace.  

Slow Burn Cycle

This block we build your work capacity while staying in higher reps schemes.

Building The Fire

This block begins to transition the base capacity to our slow shift into heavier loads and intensities.

Sparking The Intensity

This block continues to incrementally increase the loads ending up in higher intensities.

Stoking The Flames

Final block of the cycle is where you realize the strength gains made over the course of the program and are able to test out new maxes!


Reaping the Reward

This program utilizes sub-maximum intensities paired with high volume workloads to push progress and refine technique. The variations work on common weaknesses like tension and output in the bottom of the squat (pause squats) and the bench looks to improve your technique and tricep strength to earn the next personal record using the lockout work of board work with the technical development of paused spoto benching. 


Hypertrophy

Summit Strength (3 days)

We introduce the athlete to ramping up the volume to build the base work capacity to prepare for the high volume work ahead.

Building The Base

This block digs in deep with high volume sessions setting up for the intensity in the next block. Lower reps and lots of sets in this phase.


The Work To The Top

This block builds from the high volume phase to transition into top end intensities and in the end, new strength gains!

View From The Peak

This proven powerlifting program will build on 3x frequency improving your skill set and competition performance through RPE top sets and variations of the compound movements. This program uses Pause squats, Romanian deadlifts, feet up bench, high bar squats to maximize training effects while increasing overall strength. This 12 week cycle will push you past your plateau without utilizing especially equipment.

Foundational Strength (3 days)

The first block jumps into a strength phase with RPE top sets leading.

Pour The Concrete

This block we continue to reduce the reps and ramp up intensity.


Brick By Brick

This block you realize your new strength gains with low rep, high intensity efforts to finish off your successful prep.



Reap Your Efforts

Foundational Strength (4 days)

Summit Strength (4 days)

Push Past Plateaus (4 days)

This program I used to earn a bronze medal at the IPF World Benchpress Championships. I increased my bench from 237.5kg-242.5kg in this 12 week prep. This program works on improving your ability to hold, handle, and control bench press intensities while adding size and refinement to your body and skillset. This bench-only program has been proven to increase your bench max while improving your shoulders and upper back to match the new pressing power.

Podium Finish Bench

The first block here lays the groundwork through reps and the introduction to the variations.

The First Step

This block decreases the reps and the intensity continues to build, here your bench should be hitting some rep PRs and increase confidence in the higher RPEs.

Refinement

The block loads are the highest intensities of the cycle and provide a sharp peak for competition or testing.

Platform Ready

Bridging The Gap (4 days)

The Summer Pump focuses on hypertrophy, dumbbell and cable work with a minimal dose of the powerlifts. Best for off season or hypertrophy goals.

hypertrophy

summer body

powerbuilding

Blue Sea Photo Collage Facebook Cover.png

The Summer Pump

This block focuses on high repetition sets to produce the desired training effect.

Chasing the Pump

Holding the Flex

Reduction in rep ranges and the highest intensity phase of program.

Other (1)