From your first foundation to a focused peak. Explore the training that fits where you want to go.
21 programs
An 8-week foundational phase for speed-power athletes — general capacity, movement quality, acceleration, strength foundation, extensive tempo, and jumping fundamentals. Three required days plus optional Friday.
A 12-week development phase emphasizing strength, power, sprint quality, and event practice with progressive working-load prescriptions. Strength uses a separate Training Max.
A 12-week speed, power, and event-specific phase — acceleration, maximum velocity, speed endurance, event practice, and low-volume strength maintenance toward a performance period.
A 40-week bodyweight pull-up progression with eight ability-based entry points. Enter your current clean max, start at the level that matches it, and follow one clear path toward 50 consecutive pull-ups.
A ten-week adaptive bodyweight program across five movement tracks — pull-ups, push-ups, dips, bodyweight squats, and core reps. Choose one or more tracks, set your starting ability and goals, and MindLevr™ adjusts the progression from your completed workouts.
The complete Russian squat specialization cycle. Four structured phases — accumulation, switching, intensification, and peaking — driven entirely from your one-rep max.
A focused adaptation of the intensification and peaking phases that tapers earlier than the classic full Smolov, for athletes who need to reach a competition max on an accelerated timeline.
The higher-frequency short cycle, equally effective for bench press and squat. Four sessions a week with structured progression toward a new max.
A bodyweight adaptation of the Smolov Jr. structure — high-frequency, progressive sessions of bodyweight squats, push-ups, pull-ups, and core, organized into a short calculated cycle.
A three-day, full-body Training Max Series program combining Training Max progression, two primary lifts per session, mandatory First Set Last work, and balanced assistance.
The traditional four-day Training Max Series structure uses one primary lift per session, cyclical Training Max progression, plus sets, optional First Set Last work, and an optional deload.
A demanding five-day progression combining Training Max percentages, high-volume primary and secondary lifts, and AMRAP-guided weekly increases.
Build familiarity with frequent, submaximal squat, bench press, and deadlift training. Foundation uses moderate volume and moderate intensity as the first block in the four-part SBD Series.
Increase total training work while keeping most work submaximal. Volume is the accumulation block of the SBD Series and substantially increases workload across the competition lifts and their variations.
Shift from accumulation toward heavier strength work. Strength reduces volume from the preceding Volume block while increasing exposure to higher percentages in preparation for the Peak block.
Peak for a powerlifting competition or a planned 1RM test. The block is anchored to your target date and preserves the fixed taper and training structure derived from the classic #32 methodology.
A lifting-focused plan for returning to consistent training. Begin with upper body and core, reintroduce lower-body work gradually, and let structured feedback guide the sessions that follow.
A classic six-week, percentage-based peaking program that develops volume before progressing toward heavier work and a final one-rep-max test. It fills the gap between Smolov Jr. and the full 13-week cycles for experienced lifters who want a focused three-day-per-week path to a peak.
An ongoing three-day intermediate program that organizes training into Volume, Recovery, and Intensity days for weekly strength progression.
A beginner-friendly linear progression program, using three training tiers to build strength and muscle with structured progression and stall management.
A straightforward three-day full-body program using two alternating workouts and session-to-session progression.
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