What equipment is required for HWPO Strong?
At minimum, you will need access to barbells, plates, dumbbells and a bench. With those, almost the entire program can be followed without needing modification.
Who can join Strong?
HWPO Strong is for ANYONE looking to build strength in the fundamental barbell lifts. Whether you are a beginner or advanced lifter, this program is for you. Regardless of your current strength level, you will be able to complete this program and be stronger by the end!
What does the program look like?
A Strength focused program for athletes who want to build strength but not lose their fitness
4 days of lifting per week, with complementary met-cons each lifting day, with 2 optional longer conditioning days if you feel you need more.
Each lifting day based on percentages
Program takes between 90-120 mins each day to complete
Must have access to a gym with: barbells, plates, DB’s and benches to properly complete the program
What if I don't know my 1 Rep Max?
If you don't know your 1 rep max, you can work up to a rep max in that lift for that day, then get an approximate 1 rep max by using a 1 rep max calculator/percentages (link below). For example, if you don't know your 1 rep max on incline bench press. On Day 2, when we have 4 sets of 8, use the 4 sets to find an 8 rep max for your incline bench. Once you have that number, you can use that to find your approximate 1 rep max for that lift which you can then plug into the app to get the numbers you will work off of for the remainder of the program.
One rep max calculator: https://strengthlevel.com/one-rep-max-calculator