powerlifting
GZCL Method: The Complete Tier-Based Strength Programming Guide
Master Cody LeFever's GZCL tier-based programming system. Learn T1/T2/T3 structure, load progression, and how to apply GZCL to powerlifting and general
nSuns Program: High-Volume 5/3/1 Variation Complete Guide
Master the nSuns 531 program: T1/T2 structure, daily maximum calculation, weekly progression, and autoregulation strategies for powerlifting-focused
Sheiko Powerlifting Program: Russian High-Frequency System Explained
Deep dive into Boris Sheiko's Russian powerlifting system—wave loading, tonnage targets, and applying VBT for autoregulation across mesocycles.
How to Break a Strength Plateau Fast: 5 Strategies
Five scientific strategies for breaking a strength plateau: deload timing, exercise variation, intensity cycling, velocity-based autoregulation, and
Accessory Exercise Selection Guide: Weak Point Strategy
Systematic guide to selecting accessory exercises that fix squat, bench, and deadlift weak points using velocity-based diagnostics and sticking-point analysis.
Westside Conjugate System Explained: ME and DE Methods
A complete breakdown of Louie Simmons' conjugate system — max effort, dynamic effort, special exercises, and how to apply VBT to verify bar speed targets.
How to Peak for a Powerlifting Meet: 8-Week Protocol
8-week tapering and peaking protocol for powerlifting meets: volume, intensity, nutrition, and velocity-based readiness checks to maximize total on meet day.
Breathing Techniques for Performance: Valsalva and Diaphragm
How to apply Valsalva maneuver and diaphragmatic bracing for safer, stronger lifts. Specific protocols for weightlifting, powerlifting, and high-velocity
How to Warm Up Before Maxing Out
A complete max-attempt warm-up protocol for squat, bench, and deadlift. Jump ramp sets, velocity-based readiness checks, and PAP timing for peak performance.
Bar Path Analysis Guide: Measuring, Interpreting, and Correcting Barbell Trajectories
Expert guide to bar path analysis: ideal squat, deadlift, and bench trajectories, deviation norms, IMU measurement methods, and correction drills with
Anderson Squat (Pin Squat) Complete Guide
Complete guide to the Anderson squat: dead-stop mechanics, sticking-point overload, setup cues, force-velocity application, and periodization for
How to Use VBT for Powerlifting: Autoregulate Squat, Bench, and Deadlift
Learn how to use velocity-based training for powerlifting. Autoregulate squat, bench press, and deadlift loads, predict 1RM, and peak for competition with VBT.