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Torqued Training Systems

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Whether you’re new to fitness or a seasoned athlete, this series is about showing up, putting in the work, and getting better every single day. No gimmicks. No fluff. Just proven training, honest advice, and a commitment to helping you succeed.

New Year

Squat

Bench

Deadlift

Fitness

Strength

Project

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2025 Training Project | Week 16

Week 16 | Apr 13th - Apr 19th | Conditioning

Powerbuilding gives us the opportunity in the off-season to consistently move through "The Big Three" lifts, but also attack the weaknesses we find during a prep (with a nice little side effect of putting on some size).  As we move through the training blocks, you will notice that we focus more on accessory movements to break down the main 3 lifts into subsystems to train them individually. 
Enough talk, let's get to work... 
Let's get Stronger. Every. Day.

Powerlifting

Bodybuilding

Powerbuilding

Off-Season

Volume

Edurance

Powerbuilding 1.0

This block our main focus is to become more comfortable with traing muscle groups at a higherr frequency without inducing too much fatigue with our compound movements. Stay on top of your sleep, intensity in  training and your nutrition, and you will thrive throughout this program. Let's get after it!

Introduction (Weeks 1-4)

For our second block here, we will slowly be adding to the intensity of our compound movements while still pushing our accessory movements to help break down each individual movement into sub movements. Stay the course here and you will succeed.

Acclimation to Volume (Weeks 5-8)

Welcome to the Grand Finale of our Powerbuilding program. You have come so far in your training to this point and now it's time to really put the chisel to the stone. This block will test you in ways you didn't know possible, BUT... If you stick to the training, stay on top of your nutrition and sleep, and work harder than ever, you will come out stronger than you ever thought was possible, both physically AND mentally. LETS GO!!!!!

Intensity Application (Weeks 9-12)

This program was designed to get you platform ready in 12 weeks! This will consist of 3 iterations of block work. 4 weeks to lay the foundation, 4 weeks to build off that foundation, and 4 weeks to fine tune your lifts for meet day. 
Enough talk, let's get to work... 
Let's get Stronger. Every. Day.

Comp Prep

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12 Week Power Prep (4 days)

For this block, we will be hyper-focusing on creating good habits and building our work capacity, laying the foundation for our accumulation phase.

Foundation Phase

Our Accumulation Phase is where we are going to start to reach our peak in volume load, once we reach that ceiling, that is when we will begin to focus on upping the intensity for our final Test Phase.

Accumulation Phase

Now that we have reached our peak volume, it is time to start turning up the intensity dial. Recovery and mindset will be key to carrying out this final phase.

Test Phase

If you are new to the sport and looking for a program to prep for your first meet, hit some new PR's, or just train for the "Big Three", this program is for you! Tailored for those that are just beginning their powerlifting journey, We will introduce you to a basic progression to help you build solid foundational technique, accumulate strength gains, and apply what you've learned. Enough of that. Let's get after it... Stronger. Every Day.

Beginner

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The Beginners Program for Powerlifting 1.0

This period of training will be focused on repetition and creating good fundamentals. This is key to having success in later strength phases. 

Foundational Skills

This block of training, we will be applying a controlled amount of stimulus to introduce you to the sport of powerlifting. 

Applying Fundamentals 

This Training period, we will be applying the fundamentals and good habits we have created to establish our base for future training blocks. Over these last 4 weeks we will be dialing up the intensity to set some new PR's, so bring your A-Game... Let's get after it... Stronger. Every. Day.

Testing Phase

The essential guide to volume for off-season volume. Designed specifically with powerlifters in mind, this program will apply the necessary stimulus to produce strength and hypertrophy to prepare you for your next strength block. Designed to be run before your Powerlifting Prep program or right after a meet 

Volume 

Building

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"The Essentials" Volume Cycle

This block we are going to be focusing on creating a solid foundation for building our fundamentals while also accumulating volume/fatigue at a gradual pace. 

This micro cycle is a continuation of our first block. Still focusing on our fundamentals with our first week being a deload to recover from our previous load. Then we move into even higher rep counts as we move closer to our peak for this volume cycle.

Peak Volume Phase

This program focuses on breaking down the individual subsystems of the squat and addresses some of the most common weaknesses. Put in the work, drive yourself to be better every day, and watch those numbers grow. Stronger. Every. Day.

Strength Building

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8 Week Squat Focus

During this Block, we are going to be creating good habits and finding what works best for your leverages. This includes lots of volume to get the reps in and attacking common weaknesses seen in the squat.

Building the Squat

Here is where we are going to be testing the waters of how we are progressing. Nice controlled RPE ranges, putting in the work with our supplementary movements, and some "Go-Hard" attitude is gonna make these weights fly. Let's get after it...

Strength Phase

This program focuses on breaking down the individual subsystems of the deadlift and addressing common weaknesses. Put in the work, drive yourself to be better every day, and watch those numbers grow. Stronger. Every. Day.

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8 Week Deadlift Focus

This Phase is where we are going to build and solidify our foundation to set us up for testing phases in the future. Lots of focus on technique and targeting the specific subsystems of the movement.