Systematic Power Building Training Based on Sports Science Research

Program Introduction

Hello, I'm Coach Carry (Chanjong Lee), coaching powerlifting for competitive amateur athletes. Five years ago, I was a 90kg man who couldn't do a single push-up or even squat with an empty bar. Through consistent training and research in powerlifting, I transformed myself completely - dropping to 67.5kg and improving my total from 200kg to 545kg.

Coach Carry's Method Series

You can follow the program in ABC, AAC, or BBC cycles depending on your training goals. [A] Power Building Polarization Method [B] Busy Life 45-min Cluster Method [C] 1RM Challenge Peaking Method

Program Details

Before studying powerlifting programming, I started as a beginner using GymWork's free programs. However, the constant push to failure led to excessive fatigue and frustration. I realized the need for a systematic program where beginners could progress safely.

I stayed consistent because I understood and trusted the program's principles. Programs lacking explanation left doubt and anxiety, often leading to failures and injuries. I recognized the need for scientifically-backed programs that even beginners could understand and trust.

After starting my coaching studies with the 'Base Training' team, I researched the latest sports science and training methodologies. Based on this, I developed the 'Polarization Method' that minimizes injury risk while achieving both strength and hypertrophy goals. This program is designed for beginners and intermediates to understand and follow intuitively, supporting consistent growth through systematic training.

4-Week Curriculum

A training program achieving both hypertrophy and strength through adequate rest frequency and efficient volume distribution

Week 1

• Intensity adaptation (70-75%)
• Neuromuscular adaptation and technique check
• Main lifts: moderate intensity, low volume to minimize fatigue

Week 2

• Increased intensity (75-80%)
• Adapt to main lift intensity, maintain low volume for strength focus
• Increased hypertrophy volume in assistance work

Week 3

• High-intensity approach (80-85%)
• High-intensity, low-fatigue sessions for main lifts
• Further increased assistance work volume for muscle fatigue

Week 4

• Maximum volume week (85%)
• Main lifts at highest sustainable intensity
• Maximize fatigue in assistance work for hypertrophy
• Peak muscle condition for maximum volume

Completion

• Progress to another Coach Carry program or restart from Week 1

Coach Credentials

• 🏆 Competing in USAPL KOREA -67.5kg class, Best total: 545kg
• 🏋️ Coached multiple powerlifting athletes to medals