MEET
PREP.
Peak for your first powerlifting meet. Or your fiftieth. A 24-week block periodisation cycle with attempt selection, opener strategy, and meet-day protocol — built by a coach who's prepped athletes at the top of their sport.
BUILT TO PEAK.
Meet Prep isn't a year-round programme. It's a 24-week peaking cycle that builds you toward a single date — your meet day. Volume, intensity, and specificity shift through four distinct blocks designed to put you on the platform in your best ever shape.
BLOCK PERIODISATION
Four 6-week blocks — Hypertrophy, Strength, Intensity, Peak. Each block has a specific job and the transition between them is structured. No randomness. No guessing what week you're in.
ATTEMPT SELECTION GUIDE
The biggest cause of bombed-out meets is poor attempt selection. Meet Prep includes a built-in attempt selection framework — opener, second, third — based on the numbers you hit in training.
MEET-DAY PROTOCOL
Warm-up timing, water and food the day before, cutting weight if you need to, attempt timing on the platform. Everything mapped out so on the day you're not making it up.
FOUR BLOCKS. ONE PEAK.
The programme moves through four phases. Each builds on the last. The closer you get to meet day, the more specific the work becomes.
Higher volume, moderate intensity. Build the muscle base. Variations of the competition lifts plus targeted accessories.
Volume drops, intensity climbs. Sets of 5 and 3 on the competition lifts. Build the raw strength that will peak later.
Heavy singles, doubles, and triples at 85–92%. Competition specificity sharpens. Accessory work drops to maintain only.
Final openers at 92–95%. Volume crashes in week 24. You arrive at the meet rested, sharp, and ready to put up your best ever total.
IS THIS YOU?
- You've signed up for a powerlifting meet — or you're planning to in the next 24 weeks
- You compete in raw powerlifting (IPF, USAPL, WRPF, GBPF, equivalent federations)
- You've trained the squat, bench, and deadlift seriously and have a baseline total
- You want a coach-designed peaking plan — not a TheStrengthAthlete-style program you patched together yourself
WEEK 1. HYPERTROPHY BLOCK.
Four sessions in the first week of the hypertrophy block. Higher volume, moderate intensity. Building the muscle that will hold your peak later. As the meet approaches, the programme shifts toward heavy competition-specific work.
- Comp Squat4 × 8 @ 70%
- Pause Squat3 × 6 @ RPE 7
- Leg Press4 × 10
- Romanian Deadlift3 × 10
- Hanging Leg Raise3 × 12
- Comp Bench4 × 8 @ 70%
- Close-Grip Bench3 × 8
- Incline DB Press3 × 10
- DB Row4 × 10
- Tricep Pushdown3 × 12
- Comp Deadlift4 × 6 @ 72%
- Deficit Deadlift3 × 5 @ RPE 7
- Walking Lunge3 × 8/side
- Hamstring Curl4 × 12
- Standing Calf Raise3 × 15
- Spoto Press4 × 6 @ RPE 7
- OHP3 × 8
- Weighted Pull-up4 × 6
- Chest-Supported Row3 × 10
- Face Pull3 × 15
All 24 weeks are built, progressed, and delivered inside the app. The closer you get to meet day, the heavier and more specific the work becomes.
WHAT YOU NEED.
Meet Prep is built around competition-style lifts. A proper powerlifting setup makes a real difference — a competition bar, calibrated plates, and a flat bench are ideal.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Meet Prep applies the same block periodisation principles used to peak professional athletes for competition — adapted for the specific demands of raw powerlifting. Squat, bench, deadlift. Volume to intensity to peak. 15+ years of programming strength athletes. MSc in Strength & Conditioning Science. Currently completing a PhD at St Mary's University.
BEFORE YOU START.
START MEET PREP.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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