We just released the AE Performance Program, a new 8-week powerlifting program.
It’s designed by Swedish powerlifter Alexander Eriksson.
Alex is an IPF Junior World Champion (2017), and Open World Record Holder in the bench press (245.5kg @ 74kg bodyweight).
Alex has used the finishing peaking principles and progression to produce his best performance. Many of his athletes has used the principles successfully as well. All in all, the methods has generated multiple European and World titles, and has been used to break European and World records as well.
The training program is based on 3 pillars:
1. A combination of periodization methods
2. Exericise selection that offers choice and individualization
3. Loading protocols that use auto-regulation
Let’s explain these in a little bit more detail:
The periodization model defines how an athlete progresses over the course of the training cycle.
The progressions in the AE Performance program mixes both linear and undulating periodization models:
In the AE Performance program, different methods are used to push progressions in different lifts, through differentparts of the program:
One aspect that athletes struggle with are plateaus and sub-par performances on meet day.
A common reason for this is too little focus on athletic qualities other than maximal strength.
The AE Performanace Program incorporates lift variations, accessories, and workouts to train more additional qualities that support strength gain.
For example, extensive warm-up routines are included. The warm-up exercises prescribed will both get you ready for the session, but more importantly, let you develop balance, coordination, and mobility. Additionally, the accessory movements prescribed are chosen to develop motor learning and control, but also strength and stability.
In terms of performing maximally on game-day, athletes need to have sufficient practice performing all 3 lifts on a single training day. Therefore, the workout split is designed to let you develop the endurance and resilience for all three disciplines back-to-back-to-back. By the end of the training program you’ll feel confident in your ability to execute maximally across all lifts, without fatiguing.
Auto regulation is the idea of modifying a training program based on how you’re performing on a given day.
Rather than following a program blindly, you are given protocols that allow you to either scale the work-load up or down.
In the AE Performance Program, you are encouraged to do three things during the program.
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Avi Silverberg is the Co-Founder of MyStrengthBook. He holds a M.Sc in Exercise Science, and has been the Head Coach for Team Canada Powerlifting through 7 World Championship cycles. He’s also a bench press enthusiast with a career high 300kg equipped bench and 227.5kg raw bench.
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