Strength 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…

Texas Method

The Taxas Method is an intermediate program that was initially popularized by Glenn Pendlay and really took of when Mark Rippetoe started recommending the program. Since many new trainees had huge success with the starting strength program many followed through with his recommendation of following the program.

Sheiko – Heavy lifters (+80kg)

The following is an example program created by Boris Sheiko for an intermediated to advanced lifter over 80kg (175lbs)

Sheiko – sub 80kg lifters

The following is a great and visually informative spreadsheet created by MaximusGluteus, as an example program created by Boris Sheiko for an intermediated to advanced lifter under 80kg (175lbs)

Madcow 5×5

Madcow 5×5 is an intermediate program and the natural path of progression if you had have success with the StrongLifts 5×5 protocol. The programs core is now weekly linear progress and five big barbell lifts.

Sheiko – (29,30,31,32 and more)

Boris Sheiko is the national coach for the Russian powerlifting team and has produced world champions and world record holders such as Andrey Belyaev, Kirill Sarychev, Yuri Fedorenko, Alexei Sivokon, and Maxim Podtynny. At the time of this writing his atheletes has won a total of 39 gold medal at powerlifting world championships. Which by any standard can be considered impressive.

Starting Strength

The Starting Strength training program by Mark Rippetoe is probably the most popular beginner strength program. Like many other highly popular training programs the layout of the program is quite simple. The focus of the program is on the 5 big barbell lifts; Squat, Deadlift, Bench press, Standing press and the power clean.

StrongLifts 5×5

The Strong lift is another general beginner strength training program that has given thousand of beginners a good start on their strength or bodybuilding journey. The program is based on 3 full body workouts a week and five core exercises the squat, bench press, deadlift, overhead press and barbell row.