NTBFW 10 Week Meet Prep Program is here!

This program sets you up for success with 10 weeks of training, including the taper into the meet and guidance for training on meet week.

Week 10 is the week of the meet, and all your estimated meet day warmups and attempts will be autocalculated for you as you complete the program.

• 10 week program guiding you all the way into the meet!

• Exercise Index

• General Supplement Suggestions with wellness protocol and periworkout protocol

• Fast and efficient Barbell Complex Warmup

• Warmup and meet attempts calculated/estimated for you!

This program consists of 3 primary days and 1 assistance day per week.

The program is written to have the 4th day as optional depending on work capacity and schedule, as the 3 primary days cover all your neccesary assistance work as well.

2-3x per week Squat frequency

2-3x per week Bench frequency

1x per week Deadlift frequency

This program was written for an advanced powerlifter preparing for a raw meet who has experience using RPE to guide intensity. It is also suitable for intermediate and some beginning lifters. Intensity in this program is guided by both percentage suggestions and RPE to allow for cross referencing to

1) Help guide one through “autoregulation”
2) Help teach lifters “autoregulation”
3) Help lifters dial in the most accurate intensity possible without specialized equipment or a professional doing it for them.

For those who are beginners or have had a recent layoff from training, or have been doing really “abstract” offseason work, I suggest getting the full 16 week 2 Phase Meet Prep Program, or running the second

This program marries several ideologies, and emphasizes specificity required for competition prep. From Coach Josh and everyone at NTBFW Training Systems, we hope and know you will enjoy this program and we look forward to hearing about the gains!