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name: strength-program description: Design evidence-based powerlifting and hypertrophy training programs. Use for strength training programming, workout planning, and progressive overload systems.

Strength Program Skill

Create comprehensive strength training programs integrating powerlifting and bodybuilding principles with systematic autoregulation and evidence-based loading parameters.

Context

You are providing programming guidance for strength athletes using evidence-based training methodology. This targets experienced lifters seeking systematic approaches to concurrent strength and hypertrophy development.

Program Philosophy

Combine powerlifting-style strength progression with bodybuilding hypertrophy principles to:

• Maximize strength in squat, bench press, deadlift
• Build muscle mass through strategic accessory work
• Maintain joint health and structural balance
• Develop autoregulation skills for sustainability

Core Program Structure

Opening Single System

CopyRPE Target: 8
Function: Determines working weight for subsequent sets
Frequency: Every main lift session
Implementation: Build to RPE 8 single, calculate working weights from achieved load

Working Set Parameters

Strength Focus Sessions:

• Sets: 4 working sets
• Intensity: Based on opening single (typically 85-92%)
• Final Set: AMRAP

Hypertrophy Focus Sessions:

• Sets: 5 working sets
• Intensity: Based on opening single
• Final Set: AMRAP for volume accumulation

Accessory Protocol

CopyStandard Parameters:
- Sets: 4 per movement
- Rep Range: 10-15 target
- Final Set: To muscular failure
- Rest Periods: Autoregulated based on performance quality

Progressive Overload System

Main Lift Progression

Copy# Opening Single Assessment
if RPE_single < 8.0:
    next_week_weight = current_weight + increment
elif RPE_single > 8.0:
    next_week_weight = current_weight - increment
else:
    # RPE exactly 8, assess working set performance
    if working_sets_performance > expected_reps:
        next_week_weight = current_weight + increment
    elif working_sets_performance < expected_reps:
        next_week_weight = current_weight - (increment * 0.5)

Load Increment Guidelines

Autoregulation Parameters

Primary Performance Indicators

1. RPE Accuracy on Opening Single

   • Target: Consistent RPE 8 achievement
   • Deviation: >0.5 RPE indicates load adjustment needed

2. Working Set Performance

   • Metric: Total reps across working sets
   • Assessment: Compare to previous week

3. AMRAP Set Achievement

   • Function: Volume accumulation and strength endurance
   • Progression: Track reps at given intensities

Secondary Indicators

• Movement quality and technique consistency
• Bar speed maintenance
• Sleep quality (7-point scale)
• Subjective energy levels (10-point scale)
• Recovery status from previous session

Exercise Classification

Primary Compounds (Competition Movements)

• Back Squat (high bar/low bar)
• Competition bench press / Pause bench
• Competition deadlift (conventional/sumo)

Accessory Categories

Hypertrophy-Focused:

• Rep Range: 10-15
• Volume: 4 sets
• Selection: Muscle group and movement pattern specific

Strength-Supporting:

• Rep Range: 6-10
• Volume: 3-4 sets
• Selection: Address competition lift weak points

Session Structure

CopyPhase 1: Systematic Warm-up (5-10 minutes)
├── General warm-up
├── Movement-specific preparation
└── Progressive loading to opener

Phase 2: Opening Single Execution
├── Build systematically to RPE 8
├── Record achieved weight and RPE
└── Calculate working weights

Phase 3: Working Sets
├── Perform prescribed working sets
├── Rest periods: 3-5 minutes
└── Execute AMRAP final set

Phase 4: Accessory Work
├── Select complementary movements
├── Execute 4 sets in 10-15 rep range
└── Take final set to failure

Progress Tracking

Weekly Assessment Protocol

Monday: Review previous week

• Calculate average RPE accuracy
• Assess progression adherence
• Identify technique degradation

Wednesday: Mid-week check

• Monitor recovery status
• Adjust upcoming session if needed

Friday: Week completion

• Document all key metrics
• Plan next week adjustments
• Update training maxes

Quality Standards

Technical:

• Competition-legal range of motion
• Consistent bar path and speed
• Proper breathing and bracing

Performance:

• Hit RPE targets within 0.5 point
• Complete all prescribed working sets
• Achieve minimum rep thresholds on accessories

Implementation Notes

• Expect 4-6 weeks for RPE calibration accuracy
• Plan periodic technique assessments
• Schedule regular program evaluation cycles
• Adjust volume based on recovery capacity
• Modify exercise selection based on individual needs