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Absolute Strength & Performance

**PLEASE READ FULL DESCRIPTION FOR TRAINING TIMING FOR COMPETITIONS**



The ABSOLUTE STRENGTH & PERFORMANCE: Platform Ready Program - Level 1 is designed to prepare athletes for powerlifting competitions or hitting new personal records in the gym. This program focuses on hypertrophy, strength, and refining technique through three training blocks, utilizing Daily Undulating Periodization to vary intensity and volume. Athletes will progress through percentage-based prescriptions and Rate of Perceived Exertion (RPE) guidelines, ensuring optimal load selection for each session.


With personalized exercise modifications, coaching notes, and a focus on the core lifts—squat, bench press, and deadlift—this program supports steady progress while emphasizing recovery to avoid overtraining. After completing Level 1, athletes will be primed for competition or new gym milestones, ready to transition to the next phase of ASP's High-Performance Training regimen.


**Training Block Schedule**
Preparatory Block: Starts 12-weeks out from competition
Development Block: Starts 8-weeks out from competition
Competition/Peaking Block: Starts 4-weeks out from competition

Comp Prep

Preparatory

Development

Peak

Platform Ready

Level-1

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ASP Training - 12-Week Platform Ready Program - Level 1

Emphasis on building muscular conditioning/endurance

Preparatory: Level 1

Developmet: Level 1

Set yourself up to PEAK before your competition. Week 1 should start 4-WEEKS OUT FROM COMPETITION

Competition / Peaking Block: Level 1 

The ABSOLUTE STRENGTH & PERFORMANCE: OFF-SZN Program is crafted to build a solid foundation during the off-season, focusing on raw strength, hypertrophy, and movement quality. This program provides athletes with a structured five-week training cycle, followed by a dedicated assessment week to recalibrate training 1RMs based on their performance. Using Daily Undulating Periodization, this program varies intensity and volume to optimize growth and recovery.

Throughout OFF-SZN, athletes will benefit from percentage-based training prescriptions and Rate of Perceived Exertion (RPE) guidelines, ensuring personalized and adaptive load selection for each workout. With a focus on the main lifts—squat, bench press, and deadlift—as well as accessory work to enhance stability and muscle balance, this program serves as an essential phase for long-term progression. Athletes will leave OFF-SZN stronger and more prepared for future competition prep cycles within ASP's High-Performance Training pathway.

Training Block Schedule:

Training Cycle: 4 weeks of progressive overload
Assessment Week: Regulate training 1RMs in week 5
This program is ideal for athletes looking to reset, rebuild, and lay the groundwork for future peak performance.

Off-season

Hypertrophy

4x Per Week

Powerlifting

Muscular Endurance

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OFF-SZN Program (4x Per Week)

Weeks 1-4: Hypertrophy & Endurance Phase The first four weeks of the OFF-SZN Program are dedicated to hypertrophy and building muscular endurance. This phase emphasizes higher volume training, with a focus on increasing muscle size (hypertrophy) and enhancing muscular endurance. Athletes will work through challenging sets and reps to stimulate growth, using moderate weights and varied intensities through Daily Undulating Periodization. By incorporating accessory movements and compound lifts, this phase helps reinforce foundational strength while targeting muscle imbalances and supporting overall resilience.  Week 5: Deload & Performance Assessment In Week 5, athletes will enter a deload period to facilitate recovery and prepare for a performance assessment. This week reduces overall training volume and intensity to allow the body to recuperate and adapt. At the end of the week, athletes will undergo an assessment, completing an “As Many Reps As Possible” (AMRAP) test for core lifts to gauge progress and regulate training 1RMs. This assessment provides valuable insight into strength gains and sets the stage for future training cycles within the ASP pathway.

4-Week Hypertrophy + Week 5 Assessment

3x per week

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OFF-SZN Program (3x Per Week) 

**PLEASE READ FULL DESCRIPTION FOR TRAINING TIMING FOR COMPETITIONS**



Preparatory Block (4-Weeks)
The Preparatory Block is designed to lay the foundation for the strength and hypertrophy gains necessary for future heavy lifting phases. This 4-week cycle focuses on building muscle mass, improving general conditioning, and reinforcing proper technique for the squat, bench press, and deadlift. Using moderate loads and higher volume, this block is perfect for athletes looking to establish a solid base before advancing into more intense training phases. Ideal for those starting a new training cycle or coming back from a break, the Preparatory Block emphasizes gradual progress and recovery.


With personalized exercise modifications, coaching notes, and a focus on the core lifts—squat, bench press, and deadlift—this program supports steady progress while emphasizing recovery to avoid overtraining. After completing Level 1, athletes will be primed for competition or new gym milestones, ready to transition to the next phase of ASP's High-Performance Training regimen.


**Training Block Schedule**
Preparatory Block: Starts 12-weeks out from competition

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ASP Training - Preparatory Phase - Level 1

**PLEASE READ FULL DESCRIPTION FOR TRAINING TIMING FOR COMPETITIONS**



Development Block (4-Weeks)
The Development Block is where strength-building truly takes shape. Over these 4 weeks, the focus shifts toward increasing the intensity and maximizing strength gains with heavier lifts while continuing to refine technique. Utilizing Daily Undulating Periodization, athletes will experience variations in intensity and volume, helping to push new limits while avoiding plateaus. Perfect for those 8 weeks out from competition or simply seeking to push their strength to the next level, this block delivers progressive overload and effective training stimulus.




With personalized exercise modifications, coaching notes, and a focus on the core lifts—squat, bench press, and deadlift—this program supports steady progress while emphasizing recovery to avoid overtraining. After completing Level 1, athletes will be primed for competition or new gym milestones, ready to transition to the next phase of ASP's High-Performance Training regimen.


**Training Block Schedule**
Development Block: Starts 8-weeks out from competition

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ASP Training: Development Block - Level 1

**PLEASE READ FULL DESCRIPTION FOR TRAINING TIMING FOR COMPETITIONS**



The Competition/Peaking Block is the final phase leading up to a powerlifting competition or a personal record attempt in the gym. This 4-week block is designed to fine-tune your strength, maximize performance, and ensure you’re primed for the platform. With a focus on heavy, low-volume work at competition-level intensities, this block ensures peak strength while prioritizing recovery to avoid overtraining. Athletes entering this phase should be ready to hit their best lifts with confidence and precision, making it the perfect capstone before competition day.




With personalized exercise modifications, coaching notes, and a focus on the core lifts—squat, bench press, and deadlift—this program supports steady progress while emphasizing recovery to avoid overtraining. After completing Level 1, athletes will be primed for competition or new gym milestones, ready to transition to the next phase of ASP's High-Performance Training regimen.


**Training Block Schedule**
Competition/Peaking Block: Starts 4-weeks out from competition

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ASP Training - Competition Peak Program - Level 1

**PLEASE READ FULL DESCRIPTION FOR TRAINING TIMING FOR COMPETITIONS**


Development Block (4-Weeks)
Level 2 is the natural progression for athletes who’ve completed Level 1 or are ready to take their strength training up a notch. This 4-week Development Block increases training demand by introducing deadlift twice per week, strategically elevating intensity and workload to further drive adaptation.


Using Daily Undulating Periodization (DUP), athletes will continue rotating through varied rep and intensity schemes—now with added pulling frequency to sharpen technical consistency, increase posterior chain development, and build strength endurance off the floor. Expect heavier exposures, more intentional fatigue management, and continued refinement of movement efficiency under load.


Level 2 is ideal for athletes who are 4–8 weeks out from competition or pushing into the peak of their off-season. Personalized coaching notes, accessory modifications, and structured recovery make it a sustainable yet challenging bridge toward peak performance.


Whether preparing for a platform PR or pushing toward new gym milestones, Level 2 keeps you progressing—with greater precision, higher demand, and a stronger grip on your goals.


Training Block Schedule
Development Block: Typically used 8 weeks out from competition or as a standalone off-season block.

Level 2

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ASP Training: Development Block - Level 2

Block 1

General Preparatory Period: Introduction to Powerlifting
This 5-week program is designed to introduce lifters to the core powerlifting movements and their variations, laying a foundation for building work capacity and muscular conditioning. With four sessions per week, athletes will develop a strong base through non-specific, general strength training. This phase focuses on mastering movement patterns for the squat, bench press, and deadlift, while also incorporating accessory exercises to promote balanced muscle development and endurance.

Who Is This For?
Ideal for those new to powerlifting or anyone looking to enhance overall strength and conditioning, this program builds a solid groundwork that prepares lifters for more specific powerlifting training phases. The focus on foundational movements and general conditioning makes it versatile and beneficial for a wide range of fitness goals.

What to Expect:

Sessions: 4 workouts per week focusing on strength, form, and muscular endurance
Philosophy: Emphasizes quality movement, injury prevention, and gradual progression
Outcomes: Increased work capacity, improved technique, and better overall fitness
Whether you're looking to build strength or gain familiarity with powerlifting, this introductory program is your gateway to becoming a stronger, more resilient athlete.

General Strength

Barbell Training

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Intro to Powerlifting: GPP

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