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KABUKI LEGACY

This amazing 5-day a week powerlifting plan will take your lifting to the next level.

Powerlifintg

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Total Powerlifting 5 Day

Block 1

Block 2

Block 3

This 8-week program is for the busy professional! You can have any skill level and train for 2-6 sessions per week in under 60 minutes. We will also provide modifications for a hotel gym workout when you travel or bodyweight. We want you to be successful regardless of where your busy schedule takes you.

strength

Hypertrophy

Cardio

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The Strong CEO

The Strong CEO. Flexible schedule starter block to get you moving. 

Get ready for for your next meet with us as we walk you through a 30 day peaking cycle leading into a competition or mock meet!

Peaking

Powerlifting

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30 Day Peaking Plan

Peaking Cycle

Follow our tried and true Hypertrophy plan if you are serious about size!!

Strength

Power Building

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Hypertrophy Lab

This will build you up to a heavy single and a heavy rep PR, over 3 months.

Deadlift

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Ultimate Deadlift Program

A beginner program for your garage gym with minimal equipment.

Garage Gym

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Home Gym Heros Template Block 1  (RPE Based) - 3 day plan

Block 1 - Movement Familiarisation Block

Block 2 - Skill Development Block A

 Block 3 - Skill Development Block B

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Home Gym Template Heroes 1  (% Based) - 3 day plan

Strongman 101,  this is a challenging program but a great first step, base building or off-season.

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Strongman 1-0-1 a five day plan

12 week intro phase to Strongman Training 101

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Hypertrophy Lab 2

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Strong and Mobile Mesocycle 12 to 15 -  5 day plan

New Block, Eccentric overload  Big Loading here.  "This should be heavy, like really, really heavy. So heavy it scares you. So heavy that you can't actually pick it back up again" that's how this new block is going. This is one of the heaviest blocks of training you're going to see (at least relative to the exercises). So come with your game face on

Meso 12 - Eccentric/tempo work 2

New Block, overcoming Isometric work can be thought of as doing the most you can to strain against  something that won't move at all. It's very demanding so be ready.

Meso 13 Introduction of Iso and Pseudo-Iso Variants) + Stability

Meso 14  so and pseudo-Iso Variants 2 + Stability

Meso 14  so and pseudo-Iso Variants 2

Meso 15 (Concentric Focus loading) - start leading into testing preparation

A wave loaded Squat designed to build to a PR squat whilst maintaining Bench Press and Deadlift

There is an initial 9 week accumulation block where you'll be loading intensity within the 5 rep range. This will start of relatively easy and allow you to get the ball rolling and gather momentum within your training. However, it will get tough towards the end of the 9 weeks (week 5 and 9 are volume deloads) as volume build to a head.

Post Accumulation block there is a traditional style 4 week Transmutation Block where we work on learning to transfer the volume into intensity. This introduces double wave loading where reps AND intensity will wave. It also introduces much lower reps.

Finally a 5 week Realisation/peak block takes you into a testing week. Realisation is very much the big reveal of the work you've done. It's allowing all that fatigue to dissipate and strength to shine through.

ACCUMULATION PHASES ARE NOT FOR BEING ON A CALORIE DEFICIT!!!

powerlifting

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Waved Squat Specialization

This block should start relatively easy when it comes to your pin squats.  Use a true 70% of your current DAILY MAX for the full squat to get the initial %.. 

Block 1 - Accumulation and Momentum. 

Pseudo Transmutation  Block - After the Flat rep scheme in the last block you're moving into a double wave system where reps and intensity wave throughout the block. 

Block 2 -Pseudo Transmutation 

Realisation and Peaking Block - Building to a peak and new Squat PR

Block 3 -Realisation and Peaking 

A wave loaded Deadlift designed to build to a PR squat whilst maintaining Bench Press and Squat

There is an initial 9 week accumulation block where you'll be loading intensity within the 5 rep range. This will start of relatively easy and allow you to get the ball rolling and gather momentum within your training. However, it will get tough towards the end of the 9 weeks (week 5 and 9 are volume deloads) as volume build to a head.

Post Accumulation block there is a traditional style 4 week Transmutation Block where we work on learning to transfer the volume into intensity. This introduces double wave loading where reps AND intensity will wave. It also introduces much lower reps.

Finally a 5 week Realisation/peak block takes you into a testing week. Realisation is very much the big reveal of the work you've done. It's allowing all that fatigue to dissipate and strength to shine through.

ACCUMULATION PHASES ARE NOT FOR BEING ON A CALORIE DEFICIT!!!

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Waved Deadlift Specialization Cycle

This block should start relatively easy when it comes to your Deficit Deadlifts.  Use a true 70% of your current DAILY MAX for deficit deadlift to get the initial %.. 

Realisation and Peaking Block - Building to a peak and new Deadlift PR

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Waved Squat Specialization Cycle

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Hypertrophy Lab 3

This program is designed for current or soon to be First Responders to allow them to be prepared for the unpredictable nature of their jobs. Originally designed for the Airdrie Fire Department in Alberta, Canada, this program will begin to build a comprehensive foundation that can be used to excel in your job and increase your strength potential. Block 1 will be the first of 3 4 week blocks. The first block will focus on gaining mobility, stability, and strength within mobility for common problem areas to First Responders. There will be a focus on eccentric control which will increase time under tension and strength across the entire range of motion. Conditioning sessions will focus on building capacity to help reduce resting heart rate and to tolerate increased training volumes with shorter rest times in subsequent blocks.

While this program was designed for First Responders, this is a fantastic option for off-season athletes, weekend warriors, or anyone who is interested in training like a First Responder. This is a great avenue to work on weaknesses and set you up for big strength gains in the future. 

The use of RIR or reps in reserve will allow a wide range of individuals from complete beginners to seasoned vets to build a comprehensive base that will help you be a more complete athlete.

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First Responder Athlete Prep Block 1

This program is designed for current or soon to be First Responders to allow them to be prepared for the unpredictable nature of their jobs. Originally designed for the Airdrie Fire Department in Alberta, Canada, this program will begin to build a comprehensive foundation that can be used to excel in your job and increase your strength potential. Block 2 will continue to build the foundation established in Block 1. Pauses will be implemented across various lifts to increase the integrity of specific joint angles. Lifts will also decrease in mechanical disadvantage, allowing the athletes to use overall heavier loads.

While this program was designed for First Responders, this is a fantastic option for off-season athletes, weekend warriors, or anyone who is interested in training like a First Responder. This is a great avenue to work on weaknesses and set you up for big strength gains in the future. 

The use of RIR or reps in reserve will allow a wide range of individuals from complete beginners to seasoned vets to build a comprehensive base that will help you be a more complete athlete.

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First Responder Athlete Prep Block 2

This program is designed for current or soon to be First Responders to allow them to be prepared for the unpredictable nature of their jobs. Originally designed for the Airdrie Fire Department in Alberta, Canada, this program will begin to build a comprehensive foundation that can be used to excel in your job and increase your strength potential. Block 3 will peak the efforts of the Block 1&2 by implementing explosive lifts and French Contrast supersets. By the end of this block, the athlete will be more explosive and stronger in their full range of motion.

While this program was designed for First Responders, this is a fantastic option for off-season athletes, weekend warriors, or anyone who is interested in training like a First Responder. This is a great avenue to work on weaknesses and set you up for big strength gains in the future. 

The use of RIR or reps in reserve will allow a wide range of individuals from complete beginners to seasoned vets to build a comprehensive base that will help you be a more complete athlete.

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First Responder Athlete Prep Block 3

Block 4 is the first part of an 8 week block focusing on building the athlete's base through a volume and intensity increase in 2 4 week waves. As we take away reps and increase weight, we will also increase sets. This will set you up to be a complete athlete and able to handle the frequency increase in subsequent blocks. 

By the end of this block, you will have a wide and comprehensive base with a much higher ceiling of strength potential. As with all blocks, recover is key here. While the block may start out a little easy, week 3 will have a high amount of volume and intensity. Use this block to know what to expect for part 2 as it will only get harder.

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First Responder Athlete Prep Block 4

Block 4

Block 5 is the second part of an 8 week block focusing on building the athlete's base through a volume and intensity increase in 2 4 week waves. As we take away reps and increase weight, we will also increase sets. This will set you up to be a complete athlete and able to handle the frequency increase in subsequent blocks. 

By the end of this block, you will have a wide and comprehensive base with a much higher ceiling of strength potential. As with all blocks, recover is key here. While the block may start out a little easy, week 3 will have a high amount of volume and intensity. Use this block to know what to expect for part 2 as it will only get harder.

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First Responder Athlete Prep Block 5

Block 5

After completing Block 5, the athlete will be at a very high level of fitness and be able to handle high levels of frequency, volume, and intensity. With Block 6, the idea is to push this by undulating lifts on a daily basis. On a rotation of light, medium, and heavy, certain lifts will have a particular focus for each training session. This 8 week block, broken up into 2 4 week blocks, will be the final push toward the athlete's peak level of fitness before throttling back down and going back over some of the principles presented at the beginning of Block 1 but at a higher level than before.

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First Responder Athlete Prep Block 6

Block 6

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First Responder Athlete Prep Block 7

Block 7

Block 8 will take a lot of the principles we worked on in the first block and apply them to a higher level. We will be going through 4 weeks of Eccentric control work into 4 weeks of Isometric contractions at your weakest points. After this we will peak out your lifts to hit even bigger PRs than you have in the past few blocks!

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First Responder Athlete Prep Block 8

Block 8

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First Responder Athlete Prep Block 9

Block 9

Block 10 will be the final piece of our 2nd triphasic block. This will be a concentric/speed focused block that will get you to move fast and explosively. By the end of this block you will be at your highest level of force output and should hit some pretty big PRs.

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First Responder Athlete Prep Block 10

Block 10

This will be a sort of new starting point with programming. If you have followed all of the previous blocks, you should have a high level of conditioning and proficiency with squatting, deadlifting, and both vertical and horizontal pressing. This year we are going to add in more dynamic lifts through clean, snatch, and jerk variations, as well as plyometrics. This will add in another layer of complexity but will increase your overall fitness and preparedness level. Strength will continue to increase but so will your explosiveness and ability to redirect force with greater intensity. 

Take these new movements slowly, refining movement is much more important than adding weight right now. You can get a lot out of light weights in this since we are looking to move fast.

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First Responder Athlete Prep Block 11

Block 11

This will be a sort of new starting point with programming. If you have followed all of the previous blocks, you should have a high level of conditioning and proficiency with squatting, deadlifting, and both vertical and horizontal pressing. This year we are going to add in more dynamic lifts through clean, snatch, and jerk variations, as well as plyometrics. This will add in another layer of complexity but will increase your overall fitness and preparedness level. Strength will continue to increase but so will your explosiveness and ability to redirect force with greater intensity. 

Take these new movements slowly, refining movement is much more important than adding weight right now. You can get a lot out of light weights in this since we are looking to move fast.

Block 12 is a continuation of Block 11 by adding in some more volume and complexity outside of the dynamic movements

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First Responder Athlete Prep Block 12

Block 12

This is a 1 week block that will serve as a deload. It will help with recovery and to prep for the subsequent blocks so we can train hard for a few blocks in a row.

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