> **Systematic Power Building Training Based on Sports Science Research** ### **Program Introduction** Hello, I'm Coach Carry (Chan-jong Lee), coaching powerlifting for 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 - reducing my weight 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] Busy Person's 45-minute Cluster Method [C] 1RM Peak Performance Method ### **Program Details** The "1RM Peak Performance Method" is a powerlifting peaking program that I personally used to prepare for my December 2024 competition, which led to a gold medal. This program is designed for those preparing for powerlifting competitions or personal 1RM testing. It systematically increases intensity while reducing volume over a short period to maximize neural and muscular performance. ### **5-Week Curriculum** A program designed to achieve optimal condition for 1RM testing by weekly reducing volume and increasing intensity while managing fatigue. **Week 1** * High volume, low intensity (82%) * Technique check and pre-peak fatigue exposure **Week 2** * Medium volume, medium intensity (85%) * Reduced main lift volume with increased weight for progressive intensity **Week 3** * Medium-low volume, medium-high intensity (90%) * Final volume week for main lifts * Further weight increases to prepare for peak **Week 4** * Low volume, high intensity (92%) * Maximum intensity week for main lifts * Further volume reduction with increased weight for final intensity exposure **Week 5** * Minimal volume, medium-high intensity (90%) * PR testing week * Beginning of tapering to eliminate fatigue * Maintaining minimal intensity and volume to prevent detraining **Completion** * Return to other Coach Carry programs or restart from Week 1 ### **Coach Credentials** * 🏆 Competing in USAPL KOREA -67.5kg class, best total 545kg * 🏋️ Successfully coached multiple powerlifting athletes to medals