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LILLIEBRIDGE STRONG

This is the newest updated version of my old Peaking Program. Now introducing to you my Peaking Program Version 2! This program is designed specifically for anyone looking to increase their maxes in the gym or for those wanting to peak for a Powerlifting competition. 

Powerlifting

Peaking

Meet Prep

Competition

Raw Focused

Meet PR's

Eric Lilliebridge Peaking Program Version 2 

This is the beginning phase of the Peaking Program Version 2. Using a mix of both % based and RPE based prescription. The goal is to get your lifts on track at the start to have a good foundation to build from into the next blocks of the program to help you peak for new one rep maxes in the gym or for new one rep maxes in a full power Powerlifting meet.

Peaking Phase 1

This is the 2nd block of the Peaking Program Version 2 where things really start to ramp up. In this block you will start using heavier loads on the main lifts with lower reps than the previous block and it's really going to set you up nicely to peak into the next phase where you will be peaking towards your competition or new one rep max PR's in the gym. 

Peaking Phase 2

This is the 3rd and final peaking phase of the Peaking Program Version 2. This is where your lifts reach their ultimate peak for this training cycle. You will do your final heavy training lifts on the main lifts during this block and after completing the final 12th week,  you will go into a shorter block 4 which is a deload week with your testing week to test out your new one rep maxes.

Peaking Phase 3 

In this block you will be testing out your new 1 rep maxes on your main lifts either in competition for new meet PR's or in training for new gym PR's. 

Peaking Phase 4 (1 RM Testing)

This is the newest updated version of my old Off Season Program. Now introducing to you my Off Season Program Version 2! This program is designed specifically for anyone looking to take a break from heavier loads and switch things up a little bit. This program is focused on beltless training for all of the squat and deadlift training and touch & go for the main bench training. Overall it is higher volume on the main lifts and the accessories compared to the Peaking Program Version 2. You can still test out your new one rep max beltless squat and deadlift plus touch n go bench at the end of the program if you want to. However, it's not mandatory to do so if you get to that point don't want to max and test out your lifts. 

Off Season 

Muscle Building

Hypertrophy Training

Beltless Training

Eric Lilliebridge Off Season Program Version 2 

This is the beginning phase of the Off Season Program Version 2. Using a mix of both % based and RPE based prescription. The goal with this training block is to get your body used to training beltless on your Squat and Deadlift, as well as touch & go on the Bench. Especially if you have come off a heavy peaking cycle recently where the belt was being worn, knee wraps and the use of heavy paused Benching. This block is going to be the foundation to building up your core strength in a different way by removing the belt. And training your bench in a different way compared to competition prep with more reps and removing the pause. This block sets you up for the rest of the program. 

Off Season Phase 1

 This is the 2nd block of the Off Season Program Version 2 where things start to ramp up a little bit more. In this block you will start using heavier loads on the main lifts with slightly lower reps than the previous block and it's really going to set you up nicely going into the next phase where you will be pushing your beltless Squat and Deadlift plus Touch & Go Bench the hardest to aim for some new one rep max PR's if you choose to test out your lifts at the end of this Off Season Program. 

Off Season Phase 2

This is the 3rd and final heavy training phase of the Off Season Program Version 2. This is where your beltless lifts plus touch & go bench will reach their strongest levels for this training cycle. You will do your final heavy lifts on the main lifts during this block and after completing the final 12th week you will go into a shorter block 4 which is a deload week with your testing week to test out your new one rep maxes if you choose to want to test them out at the end of this Off Season Program.

Off Season Phase 3

 In this block you will be testing out your new one rep maxes on your main lifts. This block is completely optional. If you get to this point in the Off Season training cycle and you don't feel like testing out your one rep maxes you don't have to. However, if you do want to test out your one rep maxes now is the perfect time to see what you can do on your beltless lifts and touch & go Bench! 

Off Season Phase 4 (1 RM Testing)

Now introducing to you my new Power Building program! This is my newest program that I've created for those who aren't looking to do a peaking cycle for competition prep right now with my Peaking Program Version 2 or those not wanting to do an off season phase of training right now that is primarily beltless training in my Off Season Program Version 2. This program focuses on a blend of heavy training with some higher rep volume training on the main lifts. Think of it as a mix of peaking training with off season training together. Some heavier rep work for multiple sets building on volume training throughout the program. This program will definitely help you boost up your strength while putting on some good muscle mass as long as you follow a good meal plan and get good rest every night. The gains will surely come very quickly if you take every area of your training seriously. 

Hypertrophy

Power Building

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Eric Lilliebridge Power Building Program

In this first block of the Power Building program you will be starting out with some higher rep work for multiple sets to start building up your volume endurance. This will be the kickstart to your training cycle to stimulate some muscle growth and build up your strength to condition you for the next blocks of training.

Power Building Phase 1 

In this second block of the Power Building program, your percentages will start ramping up a bit higher while your reps are dropping slightly with keeping the amount of sets the same. This block is going to help push you into the final phase of the program where your lifts will be reaching their heaviest reps for multiple sets. This is where the power and muscle you've been building will be put to it's ultimate test!

Power Building Phase 2

In this third final block of the Power Building program, your percentages will be reaching their highest points during this training cycle. The amount of sets on your top working sets will be remaining the same as 3 total sets with an increase in weight and the decrease in reps compared to the last block. These will be your heaviest reps for multiple sets during this program. This will be the ultimate finish to your Power Building cycle!