The Strength III Template is designed for individuals who meet the following criteria:
- Have a large amount of previous experience (>12 months) training with barbells. If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been consistently training with barbells. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running both the Strength I and the Powerlifting II/ Strengthlifting II templates prior to the Strength III Template.
- Trainees who want to focus on increasing strength in either the powerlifts or strengthlifts, e.g. the squat, bench press or overhead press, and deadlift. While we expect most to see increases in muscle size while they get stronger, this is not a template focused bodybuilding. Rather, this serves as a strength-focused template designed to elicit maximal improvements in the squat, bench press, and deadlift. This is our preferred template to run in preparation for your powerlifting or strengthlifting meet. With that being said, if you’re trying to lose a significant amount of weight and do not have a powerlifting meet coming up, we’d recommend running the Powerbuilding I or II templates instead.
This is a 13-week strength and conditioning program that includes 6 workouts per week broken up as follows:
- 4 strength-focused workouts
- 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
- Monday – Day 1 lifting
- Tuesday – Day 2 lifting
- Wednesday- GPP Day 1
- Thursday – Day 3 lifting
- Friday – Day 4 lifting
- Saturday- GPP Day 2
- Sunday – It is 100% okay to mix and match elements of the training week to fit your schedule.
Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
The Strength III Template programs allows the individual to select the types of lifts they want to perform.
The Strength III Template also comes pre-programmed with our recommended programming for powerlifting. We suggest users run the “default” program first and only change the pressing exercise variations for strengthlifting purposes.
Additionally, we program some “overload” elements for strength development where we give trainees the option to use things like mini-bands, chains, and the Slingshot. We also program training with specialized equipment like the safety- squat bar (SSB), belt squat, leg press, etc. None of these are necessary however, and we provide alternatives for template users that should be selected in the “Exercise Selection” tab.
After the Strength III Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time and have another meet coming up. Save for that, we recommend switching to the hypertrophy or endurance tracks by using the Hypertrophy I, Hypertrophy II , Titan, or Endurance templates for at least 1 block after completing the Strength III Template.