Strachan training banner.png

Strachan Training Logo_Color - white letter.png

Strachan Training

60d0f2ea80ac525750340477-removebg-preview.png

A Powerlifting program ideal for athletes with 6-12 months of experience, or coming into Powerlifting from a sporting background. 

Powerlifting

Beginner 

3 Day

RPE Only

12 Week

Peaking

Beginner Three Day Program (Advanced) RPE Based.png

Beginner Three Day Program (Advanced) RPE Based 

Block #1

Block #2

Block #3

A Powerlifting program ideal for athletes with 6-18 months of Powerlifting experience. 

Beginner

4 Day

10 Week

Percentage Based

Beginner Four Day Program (Advanced) With Percentages.png

Beginner Four Day Program (Advanced) With Percentages

A Powerlifting program Ideal for Powerlifters with 18 months of experience + 

Intermediate

14 Week

RPE Based 

Intermediate Three Day Program RPE based.png

Intermediate Three Day Program RPE based

A Powerlifting program for intermediate Powerlifters, 12-24 months of experience Ideal. 

Intermediate 

Intermediate Four Day Program RPE based.png

Intermediate Four Day Program With Percentages

A Powerlifting program for intermediate Powerlifters, 18+ months of experience Ideal. 

RPE Based

Intermediate Four Day Program RPE based-2.png

Intermediate Four Day Program RPE based

Ideal for advanced intermediate Powerlifters, with 12 months + experience and a sporting/gym background. 

Powerlifting 

5 Day

Percentage based

Intermediate Five Day Program With Percentages.png

Intermediate Five Day Program With Percentages

A volume/extended off season Powerlifting program for intermediate Powerlifters, 12 months + experience ideal.

Volume 

RPE based

Intermediate Three Day Program (Volume) RPE based.png

Intermediate Three Day Program (Volume) RPE based

A Powerlifting Program for Intermediate lifters, 12-18 month experience is Ideal. Good ti begin a long 16-20 week build up to a comp. 

8 Week

Volume

Intermediate Four Day Program (Volume) With Percentages.png

Intermediate Four Day Program (Volume) With Percentages 

A bench only program for beginner to intermediate lifters, 6-18 months experience is ideal.

Bench Only

Beginner_Intermediate Bench Only Three Day Program.png

Beginner/Intermediate Bench Only Three Day Program

A Powerlifting program for Advanced lifters, must be at a high level with time to spend on training. Warning percentages are over 100% at the end but as always RPE should be considered first and foremost. 

Advanced 

High Skill

Advanced Five Day Peaking Program With Percentages (Hard!).png

Advanced Five Day Peaking Program With Percentages (Hard!) 

A Powerlifting Program for Advanced lifters, 2 years + experience recommended of specific Powerlifting training.   

Percentage Based 

Advanced Five Day Program (Volume) With Percentages.png

Advanced Five Day Program (Volume) With Percentages 

Advanced

12 week

Percentage based 

Advanced Five Day Program (Volume) With Percentages-2.png

Advanced Five Day Peaking Program With Percentages 

A Powerlifing program for advanced lifters, 2 years + experience ideal. RPE based. 

11 Week

Advanced Four Day Program (Volume_Non Specific) RPE based.png

Advanced Four Day Peaking Program RPE based

A less specific Powerlifting program for advanced lifters, 2 years experience recommended. RPE based.   

Advanced Four Day Program (Volume_Non Specific) RPE based-2.png

Advanced Four Day Program (Volume/Non Specific) RPE based

The Cycle that took me from 205kg to 227.5kg in the Squat, 135kg to 147.5kg in the Bench and 250kg to 275kg in the Deadlift in just 8 weeks. RPE based, good for intermediate to advanced lifters.

Nationals Cycle

My 2021 Nationals Cycle

Stay in the Pocket (VERY IMPORTANT FOR BLOCK TWO) no over shooting RPEs

Block 1

Keep to RPEs for week 5, you should be able to super compensate in weeks 6,7 and 8. 

Block 2

Start the test week 2-4 days after the last session in week 8, wait longer if you're feeling beat up, shorter if you're feeling good!

Test Week

This cycle is designed to get you back up to speed after an extended break form the barbell. A good bridge into higher volume/intensity cycles. 

Post Lock Down 

Post Lock Down Reestablishment Cycle (4 day)  

Post Lock Down

Post Lock Down Reestablishment Cycle (5 day)  

A Powerlifting program Ideal for athletes with 0-6 months experience.

Includes Percentages

Beginner Three Day Program With Percentages.png

Beginner Three Day Program With Percentages

A Powerlifting program good for athletes with 0-12 months of experience, ideally with a gym/sporting background before starting Powerlifting.