Programming Templates

Phase Dates: Monday, October 27th – Saturday, December 6th
Event: The Lifting Party — Saturday, November 15th

This phase lands right in the middle of our Lifting Party prep and focuses on developing Absolute Strength — lifting the heaviest load possible for a single rep (1RM).

Training Focus

• Develop maximum neural drive (how well your nervous system activates your muscles)
• Improve intermuscular coordination (how efficiently muscle groups work together)
• Enhance rate coding and motor unit recruitment (maximising muscle fibre activation)
• Understand neural fatigue and how to manage recovery

Program Structure

Main Lifts:

• Deadlift (Hinge)
• Back Squat (Squat)
• Bench Press

Program Duration: 6 weeks

• Weeks 1–2: Wave Loading (build intensity)
• Week 3: Deload (reduce load to manage fatigue before The Lifting Party)
• Weeks 4–6: Continue Absolute Strength focus (with deload emphasis for Lifting Party athletes)

Beginner Option:
Modified sets and reps for consistency, longevity, and safe load progression.

Note for Lifting Party Athletes:
You may choose any lift on any Barbell day — coaches will accommodate accordingly.

Barbell Training Schedule

Weeks 1–3

• Monday 27th Oct — Barbell B — Hinge
• Tuesday 28th Oct — Barbell A — Squat & Bench
• Thursday 30th Oct — Barbell B — Hinge
• Monday 3rd Nov — Barbell B — Hinge
• Tuesday 4th Nov — Public Holiday (No Barbell)
• Thursday 6th Nov — Barbell A — Squat & Bench
• Monday 10th Nov — Barbell B — Hinge
• Tuesday 11th Nov — Barbell A — Squat & Bench
• Thursday 13th Nov — Barbell B — Hinge

Weeks 4–6

• Monday 17th Nov — Barbell A — Squat & Bench
• Tuesday 18th Nov — Barbell B — Hinge
• Thursday 20th Nov — Barbell A — Squat & Bench
• Monday 24th Nov — Barbell A — Squat & Bench
• Tuesday 25th Nov — Barbell B — Hinge
• Thursday 27th Nov — Barbell A — Squat & Bench
• Monday 1st Dec — Barbell A — Squat & Bench
• Tuesday 2nd Dec — Barbell B — Hinge
• Thursday 4th Dec — Barbell A — Squat & Bench