Simple, Basic Powerlifting

"James, I also read your program called strength training for the police officer. I currently work for ICE/DRO. I don’t know if you had a chance to meet any officers from my agency, but in a nutshell we are the marshals of Immigration & Customs Enforcement. We do work in correctional environments as well as fugitive operations. Could you provide a simple and basic power lifting program to follow?"

Thank you very much and stay safe.


My Answer: Simple? Basic? You can't get simpler than the 3-5 Power Periodization program. If you want to adapt this program for powerlifting, then simply substitute the competition lifts (bench press, squat, deadlift) and assistance lifts, but stick to the basic parameters:

Weeks 1 and 2: 5x5, 3 minutes rest, 5 days a week

Week 3: 3x3, 5 minutes rest, 3 days a week

Also, don't do squats and deadlifts in the same workout. Alternate between the 2 from workout to workout for your legs. Test for your 1RM during Week 4.
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