Systematic Power Building Training Based on Sports Science Research

Program Introduction

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

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] 45-Minute Cluster Method for Busy People [C] 1RM Challenge Parking Method

Program Details

The "Busy Person's Cluster Method" is a 2-split, 3-week strength program designed to maximize intensity within 30-45 minutes. The program's core principle utilizes the PAP (Post-Activation Potentiation) effect.

🙋 What is the PAP effect? The PAP effect is a phenomenon where the nervous system and muscles become temporarily activated after high-intensity exercise, allowing for greater intensity in subsequent sets. It improves muscle contraction efficiency and neural response speed, enabling maximum intensity in a short time.

4-Week Curriculum

A training program that increases strength in a short period by utilizing limited rest periods to increase effective volume.

Week 1

• Intensity adaptation (75-80%)
• Adapting to the new program
• Exposing the body to new stimuli through reduced rest periods

Week 2

• Increased intensity (80-85%)
• Approaching maximum intensity
• High-intensity and high-effective volume exposure in main lifts
• Challenging high intensity while adapted to short tempo

Week 3

• Maximum intensity (85-90%)
• Maximum intensity and effective volume exposure in main lifts

Completion

• After one week of rest, return to Week 1 or start another Coach Carry program based on your goals.

Coach Credentials

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