Systematic Power Building Training Based on Sports Science Research

Program Introduction

Hello, I'm Coach Carry (Chan-jong Lee), coaching powerlifting for competitive amateur athletes. Five years ago, I was a 90kg male who couldn't do a single push-up or even squat with an empty bar. Through powerlifting, consistent training, and research, I transformed myself completely - reducing my weight to 67.5kg and increasing my total from 200kg to 545kg in the big three lifts.

Coach Carry's Method Series

You can follow the program in ABC, AAC, or BBC cycles depending on your training goals. [A] Power Building Polarization Method [B] Busy Person's 45-minute Cluster Method [C] 1RM Peak Performance Method

Program Details

The "1RM Peak Performance Method" is a powerlifting peaking program that I personally used to prepare for my December 2024 competition, which led to a gold medal. This program is designed for those preparing for powerlifting competitions or personal 1RM testing. It systematically increases intensity while reducing volume over a short period to maximize neural and muscular performance.

5-Week Curriculum

A program designed to achieve optimal condition for 1RM testing by weekly reducing volume and increasing intensity while managing fatigue.

Week 1

• High volume, low intensity (82%)
• Technique check and pre-peak fatigue exposure

Week 2

• Medium volume, medium intensity (85%)
• Reduced main lift volume with increased weight for progressive intensity

Week 3

• Medium-low volume, medium-high intensity (90%)
• Final volume week for main lifts
• Further weight increases to prepare for peak

Week 4

• Low volume, high intensity (92%)
• Maximum intensity week for main lifts
• Further volume reduction with increased weight for final intensity exposure

Week 5

• Minimal volume, medium-high intensity (90%)
• PR testing week
• Beginning of tapering to eliminate fatigue
• Maintaining minimal intensity and volume to prevent detraining

Completion

• Return to other Coach Carry programs or restart from Week 1

Coach Credentials

• 🏆 Competing in USAPL KOREA -67.5kg class, best total 545kg
• 🏋️ Successfully coached multiple powerlifting athletes to medals