powerlifting Archives - Digital Training Tools

Korte 3×3 – For the Raw and equipped lifter

Stephan Korte’s 3×3 program primarily involves high volume in the three powerlifting movements; squat, deadlift, and bench press. It has been used by some great German powerlifters such as Ralf Gierz and Michael Bruegger. Stephen Korte was heavily influenced by the training methods utilized by eastern European weightlifters. The program is hence both extremely specialized and based on a block periodization structure, with variation from mesocycle to mesocycle. Phase 1, the first block, is based on high volume and low…

Cowboy Method

The cowboy method spreadsheet The Cowboy Method is a variation of the popular intermediate program Texas Method. The program was created by Chad Wesley Smith on the premise, that most people would benefit from more volume than is in the Texas method. More volume in Chad Wesley Smith’s perspective allows the lifter to gain more muscle and sport-specific practice which in turn will improve technique and movement efficiency. It is recommended to plan your weekly maxes well and not to…

Smolov Jr.

Smolov Jr. for Bench and Squat Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle(Accumulation block) in Smolov Sr. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. Like its senior counterpart, Smolov Jr. is based around high frequency, high volume, high intensity, and the workload is sufficiently high, that most trainees will accumulate fatigue throughout the 3 week period. The…

Smolov Microcycle and Mesocycle

Smolov is 13 week squat training program that was developed in the soviet union by Sergey Smolov. The program is often regarded as brutal and has been criticized for leading to overtraining and/or long term staleness. On the other hand, many have had huge success with the program and a handful of people have managed to increased their squat from 20-50kg. Smolov is regarded as an intermediate program and should not be attempted by a person with less them one…