Titan Power

Titan Power is a 16-week, block-periodized strength program designed to increase maximal output in four primary main lifts through controlled intensity exposure, strict fatigue management, and a structured taper into maximal attempts.

The program emphasizes:
	•	One main lift per training session
	•	A four-day rotating schedule
	•	Lift-specific loading models
	•	A delayed peak with progressive intensity restoration

The intent is to improve top-end strength expression without compromising recovery or performance across lifts.

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Training Frequency & Session Structure

Each training session includes:
	1.	One main lift
	2.	One secondary compound lift (Weeks 1–12 only)
	3.	Two accessory movements (Weeks 1–12 only)

Each main lift is trained once every four training days.

This frequency allows:
	•	Full neural recovery between heavy exposures
	•	Consistent bar speed and technical execution
	•	Minimal interference between lifts

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Main Lift Programming

Squat, Bench Press, Overhead Press (Weeks 1–12)

These lifts follow a Smolov-inspired intensity structure, but without aggressive volume escalation.

Key characteristics:
	•	Intensity progresses across blocks, not daily chaos
	•	Repetition ranges remain low to moderate
	•	Volume is controlled to prevent fatigue accumulation

Purpose:
	•	Improve neural efficiency
	•	Increase comfort and consistency at higher percentages
	•	Preserve recovery for long-term progression

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Deadlift (Weeks 1–12)

Deadlift is programmed using a day-specific ascending pyramid with a fixed percentage cap per block.

Block-based caps:
	•	Block 1: ~70% cap
	•	Block 2: ~80% cap
	•	Block 3: ~90% cap

Within each session, load ascends up to the block cap and stops.
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Secondary Lifts & Accessory Work (Weeks 1–12 Only)

Secondary and accessory lifts are included only during the first 12 weeks.

Purpose:
	•	Address mechanical weak points
	•	Reinforce positions relevant to the main lift
	•	Support force production without excessive fatigue

Guidelines:
	•	Moderate intensity
	•	Fixed or minimally progressive loading
	•	No priority over the main lift

All non-essential work is intentionally removed before the peak phase.

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Taper & Peak Phase (Weeks 13–16)

Weeks 13–16 are dedicated to fatigue reduction and maximal strength expression.

During this phase:
	•	Secondary lifts are removed
	•	Accessory work is eliminated
	•	Each session contains only the main lift

Intensity Progression (Weeks 14–16)

After the deload, intensity increases weekly from approximately 70% to 100%.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Deadlift (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

T-Bar Row

Deadlift Day

Bench Press (Barbell)

Bench Press (Close Grip)

Dips

Tricep Extension (Cable)

Bench Day

Squat (Barbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Squat Day

Overhead Press (Barbell)

Push Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Overhead Day

Bench Press (Paused)

Seated Overhead Press (Barbell)

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