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Positions of Power

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is three sessions per week with a main lift training frequency of two times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of one time per week and have stalled on your progress, or if you have made progress training with a main lift frequency of two times per week in the past four months. The recommended training split is Day 1, Rest, Day 2, Rest, Day 3, Rest, Rest.

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STC 2X - Off-Season - 3 Sessions

In the first phase of the Off-Season, the “Foundation Phase I,” the athlete will be in a general preparation period or volume block. This phase will build the athlete’s foundation by easing them into the increased training volume. This phase will have some of the highest weekly training volumes and lowest intensities of the 12-week Off-Season plan. It has been designed this way because volume is the main factor driving strength and hypertrophy.

Foundation Phase I

In the second phase of the Off-Season, the “Foundation Phase II,” the athlete will remain in a general preparation period or volume block. This phase will continue to build the athlete’s foundation by training with consistently high volumes. This phase will transition the athlete from very low to low relative training intensities while maintaining a high volume level. It has been designed this way because volume is the main factor driving strength and hypertrophy.

Foundation Phase II

In the third phase of the Off-Season, the “Preparatory Phase I,” the athlete will remain in a general preparation period or volume block. This phase will continue to build the athlete’s foundation by reaching a new peak volume threshold.  This phase will transition the athlete from very low to medium relative training intensities while training with the highest weekly volumes of the Off-Season. It has been designed this way because volume is the main factor driving strength and hypertrophy.

Preparatory Phase I

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is four sessions per week with a main lift training frequency of two times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of one time per week and have stalled on your progress, or if you have made progress training with a main lift frequency of two times per week in the past four months. The recommended training split is Day 1, Day 2, Day 3, Rest, Day 4, Rest, Rest.

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STC 2X - Off-Season - 4 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is five sessions per week with a main lift training frequency of two times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of one time per week and have stalled on your progress, or if you have made progress training with a main lift frequency of two times per week in the past four months. The recommended training split is Day 1, Day 2, Day 3, Day 4, Day 5, Rest, Rest.

STC 2X - Off-Season - 5 Sessions

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STC 2X - On-Season - 3 Sessions

In the first phase of the On-Season, the “Preparatory Phase,” the athlete will be in a general preparation period or volume block. This phase will build the athlete’s foundation by easing them into the increased training volume. This phase will have both the highest training volumes and lowest intensities of the 12-week On-Season plan. It has been designed this way because volume is the main factor driving strength and hypertrophy.

Preparatory Phase II

In the second phase of the On-Season, the “Development Phase,” the athlete will be transitioning into an intensity block. This phase will enhance specificity through the increased practice of the main lifts. To do so, we programmed an increase in training intensity alongside more working sets.

Development Phase I

In the third and final phase of the On-Season, the “Competition Phase,” the athlete will be challenged to reach their peak strength levels. This portion will continue to increase work sets at higher intensities. This phase features an aggressive build-up of sport-specific practice, leading to an eventual reduction in training volume. We have incorporated our collective experience to provide you maximal recovery and strength when it is most important. The STC 12-week On-Season plans can be appropriately used to prepare for a strength test or competition.

Competition Phase I

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STC 2X - On-Season - 4 Sessions

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STC 2X - On-Season - 5 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is three sessions per week with a main lift training frequency of three times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of two times per week and have stalled on your progress, or if you have made progress training with a main lift frequency of three times per week in the past four months. The recommended training split is Day 1, Rest, Day 2, Rest, Day 3, Rest, Rest.

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STC 3X - Off-Season - 3 Sessions

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STC 3X - On-Season - 3 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is four sessions per week with a main lift training frequency of three times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of two times per week and have stalled on your progress, or if you have made progress training with a main lift frequency of three times per week in the past four months. The recommended training split is Day 1, Day 2, Day 3, Rest, Day 5, Rest, Rest.

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STC 3X - Off-Season - 4 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is four sessions per week with a main lift training frequency of three times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of two times per week and have stalled on your progress, or if you have made progress training with a main lift frequency of three times per week in the past four months. The recommended training split is Day 1, Day 2, Day 3, Rest, Day 4, Rest, Rest.

STC-3x---On-Season---4-Sessions.png

STC 3X - On-Season - 4 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is five sessions per week with a main lift training frequency of three times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of two times per week and have stalled on your progress, or if you have made progress training with a main lift frequency of three times per week in the past four months. The recommended training split is Day 1, Day 2, Day 3, Day 4, Day 5, Rest, Rest.

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STC 3X - Off-Season - 5 Sessions

STC-3x---On-Season---5-Sessions.png

STC 3X - On-Season - 5 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is five sessions per week with a main lift training frequency of four times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of three times per week and have stalled on your progress, or if you have made progress training with a main lift frequency of four times per week in the past four months. The recommended training split is Day 1, Day 2, Rest, Day 3, Rest, Day 4, Rest.

On-Season

4 Sessions

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STC 4X - On-Season - 4 Sessions

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is five sessions per week with a main lift training frequency of four times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of three times per week and have stalled on your progress, or if you have made progress training with a main lift frequency of four times per week in the past four months. The recommended training split is Day 1, Day 2, Day 3, Day 4, Rest, Day 5, Rest.

5 Sessions

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STC 4X - On-Season - 5 Sessions

WARNING: This is a serious amount of training. Taylor Atwood is the best powerlifter in the world in part because he has continued to develop his ability to perform more work over time. Taylor can perform this training because he is conditioned for it, but that doesn't mean that it is right for you. Please be mindful of your health and be safe on this program.

Shifting the Curve (STC) is an innovative strength training program inspired by periodization theory, backed by empirical evidence, and grounded in practice.  This program is four sessions per week with a main lift training frequency of three times per week for each powerlifting movement. You will load this program into your calendar if you've previously trained with a main lift frequency of three times per week and have stalled on your progress, or if you are looking to challenge a large increase in your training volume The recommended training split is Day 1, Rest, Day 2, Rest, Day 3, Day 4, Rest, Rest.