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Desert Barbell

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4 week block. It is the starting point of the athlete journey as a member of the Desert Barbell training app. Read descriptions carefully to get the most out of training!

tempo squat

pause deadlift

progressive RPE

welcome to the team

Prologue

Initial

The perfect program for an athlete that has taken some time off training and wants to "rebuild" tolerance to training volume. 

Rebuild

Tempo Squat

Pause Deadlift

static RPE

Progressive volume

progressive increase in volume and intensity

Using 3 ascending RPE sets the "ramp up" block is great for lifters to gain a better understanding of rating RPE. Each set provides an opportunity to assess and rate the RPE. 

Ramping Sets

Ultimate

pause squat

Ramp Up I - Ultimate

ramping sets

initial

Ramp Up I - Initial

This block utilises a method known as "rep drops". The indicator set is prescribed in terms of RPE. The indicator set will be higher reps than the back off sets. The aim is to use the same weight for the back off sets as the indicator set but for less reps. 

rep drops

High Bar Squat

RDLs

Rep Drops I - Initial

ultimate

high bar squat

Rep Drops I - Ultimate

This block utilises load drops for all the primary and secondary movements. This means using a RPE based indicator set followed by multiple % based lighter sets in the same rep range as the indicator set. 

Load Drops

Progressive RPE

Load Drop I - Initial

Load drops

Load Drop I - Ultimate

This block utilises singles as the indicator sets. This makes it a very specific block that can be very good for lifters that want to develop this skill of performing competition standard singles. 

Singles

Low pin squat

Deficit Deadlift

Singular I - Initial

deficit deadlift

Singular I - Ultimate

Ultmate

First training block of the "simply strong" training cycle. This Is designed for lifters that only have access to a barbell, power rack, a bench and weights.

barbell only

home gym

strength

2ct Pause Squat

Simply Strong I - Initial

Ultimate training block of the "simply strong" training cycle. This Is designed for lifters that only have access to a barbell, power rack, a bench and weights. It is lower rep and higher absolute intensity than the initial block.

Home Gym

Simply Strong I - Ultimate

Bridge block to allow for recovery. Focuses on bodybuilding type movements.

Bodybuilding

bridge

muscle focus

Bridge - Muscle Focus

Bridge block with conditioning movements included. 

Conditioning

Bridge - Conditioning

5-day per week program to develop strength on the main powerlifting movements. 

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 Strength Development (training 5 days per week)

Block 1

Block 2

3-day per week program to develop strength on the main powerlifting movements. 

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Strength Development (training 3 days per week)

4-day per week program to develop strength on the main powerlifting movements. 

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Strength Development (training 4 days per week)

A high frequency bench program with rep range fairly low due to the high frequency. Week 10 is a tapering week and after the 2d session we recommend a two day rest and then testing of 1RM.

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Bench Development (training 5 days per week)

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Bench Development (training 4 days per week)

A medium frequency bench program.  Week 10 is a tapering week and after the 2d session we recommend a two day rest and then testing of 1RM.

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Bench Development (training 3 days per week)

5 week, 5 sessions per week program. Centred around refining technique on the main lifts. 

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Technique Development (training 5 days per week)

5 week, 4 sessions per week program. Centred around refining technique on the main lifts. 

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Technique Development (training 4 days per week)

5 week, 3 sessions per week program. Centred around refining technique on the main lifts. 

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Technique Development (training 3 days per week)

This programs focus is to help you gain muscle at the same time as linearly progressing the weight on top sets over time. This program is great to follow before stepping into a strength focused block. 

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Muscle Development (training 5 days per week)

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Muscle Development (training 4 days per week)

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Muscle Development (training 3 days per week)

5 times per week peaking block. The goal of this program is to prepare you for testing maxes or doing a competition. The program utilises progressive increases in intensity in order to prepare the athlete to hit new personal bests.

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Peaking for Competition (training 5 days per week)

4 times per week peaking block. The goal of this program is to prepare you for testing maxes or doing a competition. The program utilises progressive increases in intensity in order to prepare the athlete to hit new personal bests.

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Peaking for Competition (training 4 days per week)

3 times per week peaking block. The goal of this program is to prepare you for testing maxes or doing a competition. The program utilises progressive increases in intensity in order to prepare the athlete to hit new personal bests.

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Peaking for Competition (training 3 days per week)

5 Days per week strength development program. 2 4-week blocks with Deloads built in. 

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Strength Development 2 (5-Days per week)

DELOAD 1

4 Days per week strength development program. 

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Strength Development 2 (4-Days per week)

3 Days per week strength development program. 

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Strength Development 2 (3-Days per week)

This program utilises a lot of heavy singles in both blocks. Intro weeks are used at the beginning of each block. Ideal for someone with robust technique looking to accelerate progress. 