Competition Prep

Program Description

This program is part of a short competition prep due to two competitions relatively close together (roughly 12 weeks) After a competition a hypertrophy block follows and meet prep begins after that block. Weeks alternate between squat emphasis with competition bench and deadlift emphasis with bench accessories. The weeks that are non emphasis still include competition movements for technique and still include exercises to maintain muscle mass and strength for the respective lift. The week should be done in this order Day 1 Squat or Deadlift Day 2 Pull Day 3 Rest Day 4 Push Day 5 Rest Day 6 (optional/as needed)rest day Then start the new week Squat and Deadlift days include a light press movement to maintain strength and muscle mass for pressing. Pressing days include light leg movements for active recovery.

Program Overview