Over the last few years as a strength athlete it’s been fun trailing a lot of different programs, now as a strength coach it’s been a privilege to be able to take a lot of what I learnt from these programs and my own know ledge of strength sports programming to create and implement The EPIC Method into my community of strength athletes.
The EPIC Method is a programmed designed to get you stronger and be at your peak strength by competition time. It is our process by which a lot of our athletes use to peak into their powerlifting competitions. The method is based off three fundamental principles that I’ve discovered to be an absolute must in any strength program…
I believe efficiency in the big three movement patterns is paramount before anything else in a program can take place. The most efficient movement allows for you then to increase weight on the bar knowing that it won’t breakdown under heavy loads. The first stages of the program are designed for the athlete to nail movement before significant load is added in.
It seems obvious, but of course the idea is to keep progressing. We achieving through a simple, and what I think most effective progression principle, linear progression. Simply progressing week to week in small and exact amounts.
The slower you can add weight while still growing and achieving results, the longer you’ll continue to progress.
The most important factor of strength programming, as I’ve seen too many athletes fail here. The EPIC method follows a Wave Load/Ramp like style for the big three lifts allowing for increased strength performance whilst minimising fatigue. Below is an example of two weeks of how we might program this.
Example Week 1 of Strength Phase
Set 1 70% @ 5 reps
Set 2 77.5% @ 2 reps
Set 3 70% 5 reps
Set 4 77.5% @ 2 reps
Example Week 2 of Strength Phase
Set 1 72.5% @ 5 reps
Set 2 80% @ 2 reps
Set 3 72.5% @ 5 reps
Set 4 80% @ 2 reps
If your training progression has slowed, take a look at the three keys principles underlined above and tweak around with what you can! Play around with it and let us know how you go.