Lifters Coalition Programming

,With the lifters coalition, we have stuck to a basic, intutitive and working style which you as Foundation+ have experienced already in the community sessions or in the classes. It did not require an excel sheet for programming. You can still stay strong, keep lifting with others, progress and sustainably lift for a long time. It also enabled us to create a heartbeat so we can lift together regardless of whether we lift 20kg or 120kg. The shortcoming of it is when someone is getting ready for competitions, which would require a systematic approach tracking the numbers.

• We generally use a 3 - 4 sets of a lift, laddering the weights and the repetitions(reps). We are loading progressively building strength. The weight starts from your light warm up weigth. Sometimes it can be just a bar. And then go up each time the last being a challenging one for you, pushing the overall up gradually over time. The reps can be 8-10 reps on the easy set and gradually decreasing if you are coming close to your max. For example, you squat 75 kg as max, your sets cpuld look like
  • 1set set empty bar 10 times
  • 2nd set 40 , 8 times
  • 3rd set 60, up to 8 times
  • 4th set 75 (or more), 3 to 1 times.

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Note that most of our PRs is not compeition bests , they are recorded on a normal day , May be after work. Quite possibly we have not even lifted our current absolute best 1RM (1 rep max, meaning the max we can lift at 1 repetition)

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• We alternate upper body and lower body while mixing up someday. We always have a session focus and aim to hit both on a week.

• We include accessory lifts to our main lifts . Main lifts we choose from compound lifts like barbell squat, deadlift and, bench press. Accessory lifts can be im service of the main and mostly isolated utilising smaller groups of muscles for overall balanced strength.

• We have a stance, and it is called powerbuilding. This is a combination of powerlifting and bodybuilding. Yes, we are looking after strength and numbers to go up, but we also love the aesthetics. Two objectives.

• We operate at the region “strength or “power” classification of lifting - targeting your 60-80% 1RM and above, with shorter reps 6-10. (The other range is “endurance,” which we sometimes still do, is lighter weight with many repetitions)

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  Progressive overload = gradually increasing the challenge placed on your muscles over time. "Progressive overload literally just means doing more over time." Not Only Weight: It can be weight, reps, sets, tempo, time under tension, or other variables. "True progressive overload just means gradually increasing the challenge over time — that can be weight, reps, control, tempo, or time under tension.”

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Important and by design in our programme

• Alternating upper- and lower-body focus: do not neglect. Most of the compound lifts help each other. your deadlift, squat and, benchpress and back rows are compounding each other too.
• Laddering the weight: This enables the body to understand how you are feeling on the day , warm up with the lower weights and challenge on the mid weights and move the upper range by the heavy
• Progressive overload, we make sure we are challenging ourselves and in between sets or days load ourselves more as we get stronger to help body adapt.
• Partial lifts, meaning even if you do not do the full motion of a lift. We count them still lifts: if you can do a heavier partial( half way) bench press it will count and move your PB up.
• Balancing main lifts with accessory lifts so we maintain an overall functional strength
• Mobility focus also keeps the strength functional with getting stronger with a better ROM (range og motion). Strength in 3D, not 2D!
• Warmup: Do it! Helps you lift better and not strain or injure yourself. The warmup includes heart raisers, but also loads the joint and muscles you are going to use. I.e cycling might not be enough of a warmup for squats, but kettlebell squats, swings are! We do a functional circuit with 15 mins.
• Resting: Recovery is important, Your body builds while you are not pushing. Prioritize rest to maximise your strength and if you are building muscl