You’ve got questions. We’ve got answers.

• How long is the training cycle?

  All group coaching programs are 16 weeks long, spread out into 4 training blocks. Each training block is 4 weeks long.

• What kind of programming does SBD use?

  We use many forms of periodization and programming however put generally it is a submax style DUP high-frequency model with phasic periodization. This means you will be training the main lifts frequently, 2-4x per week. You will go through phases where you're focussed on certain adaptations like hypertrophy, work capacity, or strength. You will also use what is called Daily Undulating Periodization which means in the microcycle (training week) you train multiple adaptations like hypertrophy, strength, and power. Amplify also uses RPE-based training as well as other programming modalities of autoregulation, wave loading, deloading, and more.

• How many times per week do I squat, bench and deadlift?

  It changes through the cycle but generally on SBD you will be squatting 2-3x per week, benching 3-4x per week and deadlifting 1-2x per week.

• Does this program peak you out to new 1 rep maxes?

  Yes all the Prime group coaching programs peak you out to a 1rm test even including the Fusion program.

• What if I have a meet that I want to use the program into but it is before the end date of the program?

  It is recommended you start this program exactly 16 weeks out from a meet however you can modify all seasons to fit your meet day. Email Brendan for more info on how!

• Can I do the program if my goal is just to get stronger but not compete in powerlifting?

  Yes! As long as your main goal is strength you will LOVE this program.

• What are the average rate of results on the SBD program?

  Over the course of the current seasons, male athletes have averaged an increase on their squat of 17.5kg, bench of 12.5kg, and deadlift 20kg all done in 16 weeks.
  
  Females have averaged 10kg on squat, 5kg on bench and 17.5kg on deadlift.
  
  That is the average of all athletes who have checked in before and after. Keep in mind usually what I find to happen on programs is two lifts will skyrocket in strength and one tends to gain at a slower rate. Depending on your experience level you can see more or less!

• Can all members ask questions?

  YES! In previous seasons we had a special package for members to send videos or ask questions. We now offer EVERYONE to send 1 video per week for video review or any question they have.
  
  Brendan does have limited bandwidth and thus a first come first serve basis goes for the Q&As. If you send your videos in early in a week you have a better chance of having a public form review and questions answered during the Q&A!

• What if I am injury prone? Is this program safe?

  I program very carefully due to years of dealing with injuries myself. None of these programs should lead to injury as long as you start them in a healthy state. If you are currently injured but it is minimal and pain is low then you most likely can work through it on the program. Use the forum to ask questions about injuries as the best way of dealing with them is always working through it.

• Is there a lot of accessory work or is it more minimal purely focussed on powerlifting?

  IMO a good powerlifting program has a TON of accessory work. Sure maybe not as much as the fusion program but you will build a lot of muscle and train accessories under all of my programs. Most days have a minimum of 4 accessory exercises and some days have as many as 8.

• How is the program customizable?

  Every program has customizable exercise selections with a drop-down menu on the excel spreadsheet. You choose from various exercises coach Brendan recommends. Below the program is a table that explains what every exercise targets. Brendan will also film program breakdown videos for EVERY training block of every program. In these videos, he covers the exercise selection to give you more tips. Don't want to choose yourself? That's ok just use the first option as Brendan sets that as the most universal option to work for anyone. The program's volume is also dictated by the questionnaire you will answer before starting. You will receive either a high stress or a low stress program.

• Any other questions? Still need help?

  If you have any other questions email me at Brendan@prime-strength.com, we can also send you a 1-week sample.
  
  For all customer service inquiries, please email us at help@prime-strength.com