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New Zealand Powerlifting Academy

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A balanced programme to experience NZPA's base level of programming. Enter your current 1RM or up to 105% of your 1RM and begin.

Base Programme

Base Programme - 4 Day Percentage Based (conventional)

Complete Phase 1 and move unto Phase 2 or move unto a different programme.

Base Phase 1

Complete Phase 2 and complete 'Comp Week Taper' Programme for Competition, 'Test/Retest Week' Programme for Gym Mock Meet or 'Structured Deload' Programme before moving unto a different programme.

Base Phase 2

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Base Programme - 4 Day Percentage Based (sumo)

A balanced programme to experience NZPA's base level of programming. Familiarize yourself with RPE autoregulation to complete this programme.

Base Programme - 4 Day RPE Based (conventional)

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Base Programme - 4 Day RPE Based (sumo)

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Base Programme - 3 Day Percentage Based (conventional)

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Base Programme - 3 Day Percentage Based (sumo)

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Base Programme - 3 Day RPE Based (conventional)

Base Programme - 3 Day RPE Based (sumo) 

Programme designed with priority on emphasizing training volume out of necessity and/or effectiveness on the the specific individual. Enter your current 1RM or up to 105% of your 1RM and begin.


Volume Bias Programme

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Volume Bias Programme - 4 Day Percetange Based (conventional)

Volume Phase 1

Volume Phase 2

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Volume Bias Programme - 4 Day Percetange Based (sumo)

Programme designed with priority on emphasizing training volume out of necessity and/or effectiveness on the the specific individual. Familiarize yourself with RPE autoregulation to complete this programme.

Volume Bias Programme - 4 Day RPE Based (conventional)

Volume Bias Programme - 4 Day RPE Based (sumo)

Volume Bias Programme - 3 Day Percetange Based (conventional)

Volume Bias Programme - 3 Day Percetange Based (sumo)

Programme designed with priority on emphasizing training volume out of necessity and/or effectiveness on the the specific individual.Familiarize yourself with RPE autoregulation to complete this programme.

Volume Bias Programme - 3 Day RPE Based (conventional)

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Volume Bias Programme - 3 Day RPE Based (sumo)

Programme designed with priority on emphasizing higher frequency of the main lifts out of necessity and/or effectiveness on the the specific individual. Enter your current 1RM or up to 105% of your 1RM and begin.

High Frequency Programme

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High Frequency Programme - 4 Day Percentage Based (conventional)

High Frequency Phase 1

High Frequency Phase 2

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High Frequency Programme - 4 Day Percentage Based (sumo)

Programme designed with priority on emphasizing higher frequency of the main lifts out of necessity and/or effectiveness on the the specific individual.  Familiarize yourself with RPE autoregulation to complete this programme.

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High Frequency Programme - 4 Day RPE Based (conventional)

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High Frequency Programme - 4 Day RPE Based ( sumo)

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High Frequency Programme - 5 Day Percentage Based (conventional) 

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High Frequency Programme - 5 Day Percentage Based (sumo)

Programme designed with priority on emphasizing higher frequency of the main lifts out of necessity and/or effectiveness on the the specific individual. Familiarize yourself with RPE autoregulation to complete this programme.

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High Frequency Programme - 5 Day RPE Based (conventional) 

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High Frequency Programme - 5 Day RPE Based (sumo)

Programme designed to prioritize hypertrophy (musce building) with special emphasis on muscles that are directly involved in the powerlifts (or indirectly by improving leverages). Enter your current 1RM or up to 105% of your 1RM and begin.

Powerbuilding Programme

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Powerbuilding Programme 4 Day Percentage Based (conventional)

Powerbuilding Phase 1

Powerbuilding Phase 2

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Powerbuilding Programme 4 Day Percentage Based (sumo)

Programme designed to prioritize hypertrophy (musce building) with special emphasis on muscles that are directly involved in the powerlifts (or indirectly by improving leverages). Familiarize yourself with RPE autoregulation to complete this programme.

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Powerbuilding Programme 4 Day RPE Based (conventional)

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Powerbuilding Programme 4 Day RPE Based (sumo)

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Powerbuilding Programme 5 Day Percentage Based (conventional)

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Powerbuilding Programme 5 Day Percentage Based (sumo)

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Powerbuilding Programme 5 Day RPE Based (conventional)

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Powerbuilding Programme 5 Day RPE Based (sumo)

The programme is designed  with a emphasis on exercises and load that give you an opportunity to focus on technical improvements in the 3 lifts. Enter your current 1RM or up to 105% of your 1RM and begin.

Technique Focus Programme

Technique Focus Programme 4 Day Percentage Based (conventional)

Technique Focus Phase 1

Technique Focus Phase 2

Technique Focus Programme 4 Day Percentage Based (sumo

The programme is designed  with a emphasis on exercises and load that give you an opportunity to focus on technical improvements in the 3 lifts. Familiarize yourself with RPE autoregulation to complete this programme.

Technique Focus Programme 4 Day RPE Based (conventional)

Technique Focus Programme 4 Day RPE Based (sumo)

Technique Focus Programme 3 Day Percentage Based (conventional) 

Technique Focus Programme 3 Day Percentage Based (sumo)

Technique Focus Programme 3 Day RPE Based (conventional) 

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Technique Focus Programme 3 Day RPE Based (sumo)

A high intensity programme centered around a weekly heavy SBD workout. Enter your current 1RM or up to 105% of your 1RM and begin

High Intensity SBD Programme

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High Intensity SBD Programme - 4 Day Percentage Based (conventional)

High Intensity SBD Phase 1

High Intensity SBD Phase 2

A high intensity programme centered around a weekly heavy SBD workout. Familiarize yourself with RPE autoregulation to complete this programme.

High Intensity SBD Programme - 4 Day RPE Based (conventional)

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High Intensity SBD Programme - 5 Day Percentage Based (conventional)

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High Intensity SBD Programme - 4 Day Percentage Based (sumo)

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High Intensity SBD Programme - 4 Day RPE Based (sumo)

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High Intensity SBD Programme - 5 Day Percentage Based (sumo)

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High Intensity SBD Programme - 5 Day RPE Based (conventional)

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High Intensity SBD Programme - 5 Day RPE Based (sumo)

Test/Retest week structured to spread testing/retesting of the squat, benchpress and deadlift throughout the week to manage fatigue and maximize performance. To be utilized in conjunction with/at the end of a training block to test/retest 1RMs. Percentage based guide to working up to a 1RM for each lift.

Deload/Taper/Test

Test/Retest Week

To be utilized in conjunction with/at the end of a training block to test/retest 1RMs.

Supplementary Testing Block

Taper programme to be utilized on the week of competition. To be utilized with/at the end of a training block, structured with the purpose of managing accumulated fatigue to maximize competition performance. Percentage based with RPE caps to allow for further auto-regulation. 3rd workout of the week is optional.

Comp Week Taper

To be utilized with/at the end of a training block, structured with the purpose of managing accumulated fatigue to maximize competition performance.

Supplementary Competition Taper

A structured deload week to be utilized when you are experiencing excess symptoms of accumulated training fatigue. Structured percentage based loads with RPE caps to allow to further auto-regulation. To be used in conjunction with/after a training block to reset fatigue.

Structured Deload

A structured deload week to be utilized when you are experiencing excess symptoms of accumulated training fatigue. To be used in conjunction with/after a training block to reset fatigue.

Supplementary Deload Block

Benchpress programme to be utilized independently or in conjunction with your own squat & deadlift programme. Enter 1RM or up to 105% of your 1RM and begin.

Base Programmes

Individual Lifts

Benchpress Programmes

Base Benchpress Programme - 3 day

Complete Base Benchpress Training Block

Base Benchpress Programme - 4 day

A balanced squat programme to experience NZPA's base level of programming. Enter your current 1RM or up to 104% of your 1RM and begin.

Squat Programmes

Base Squat Programme

Squat programme to be used in conjunction with a separate benchpress and/or deadlift programme. 

Supplementary Squat Block

A balanced deadlift (conventional) programme to experience NZPA's base level of programming. Enter your current 1RM or up to 103% of your 1RM and begin.

Deadlift Programmes

Base Deadlift Programme

Deadlift (only) programme to be used in conjunction with a separate benchpress and/or squat programme. This programme is for conventional deadlifters.

Supplementary Deadlift Block

A balanced sumo programme to experience NZPA's base level of programming. Enter your current 1RM or up to 103% of your 1RM and begin.

Base Sumo Programme

Deadlift (only) programme to be used in conjunction with a separate benchpress and/or squat programme. This programme is for sumo deadlifters.

Programme designed for the women in the lighter weight classes. Takes into consideration lighter women's propensity to benefitting from higher overall training load and frequency. Enter up to 104% of your 1RM Squat, up to 105% of your 1RM bench and up to 103% of your 1RM deadlift and begin.

By Demographic Series

Light Weight Women Programme - Conventional

Programme designed for the women in the lighter weight classes. Takes into consideration lighter women's propensity to benefitting from higher overall training load and frequency.

Complete Training Block - Conventional

Light Weight Women Programme - Sumo

Complete Training Block - Sumo

This programme is designed the frequency, volume and intensity with consideration for the recoverability needs of the masters athlete. Enter up to 104% of your squat, up to 105% of your benchpress and up to 103% of your deadlift.

Masters Programme -  Sumo

This programme is designed the frequency, volume and intensity with consideration for the recoverability needs of the masters athlete.

Masters Programme -  Conventional

A programme designed with consideration for the intensity, volume, frequency and recovery needs of a heavier athlete. Enter up to 104% of your 1RM Squat, up to 105% of your 1RM Bench and up to 103% of your 1RM Deadlift and begin,

Big Boys Programme

A programme designed with consideration for the intensity, volume, frequency and recovery needs of a heavier athlete. 

Complete Training Block

Not for the faint hearted. Experience the conjugate style of training your deadlift (popularized by Westside Barbell) that built Karlina's quarter-of-a-tonne deadlift. Maxing out, Variations, position & speed work and more. For Conventional Deadlifters only. To be used in conjunction with your own a separate squat and/or benchpress programme. Enter your 1RM or up to 103% of your 1RM deadlift and begin.

Strongotea Series

The Strongotea Series: Karlina's Conjugate Deadlift Programme

Conventional Deadlift (only) programme to be used in conjunction with your own a separate squat and/or benchpress programme.

Conventional Deadlift Training Block

Experience the Programme that Karlina used to break the U76kg World Record Squat. Squat (only) programme to be used in conjunction with a separate benchpress and/or deadlift programme. Enter your 1RM or up to 104% of your 1RM squat and begin.

The Strongotea Series: Karlina's World Record Breaking Squat Programme

Squat (only) programme to be used in conjunction with a separate benchpress and/or deadlift programme.

Squat Training Block

A programme for more advanced lifters who seek to experience equipped benchpress programming. This programme is RPE based and does not require a 1RM for each lift, however it will require the lifter to understand the nuances of RPE based training with equipment.

Equipped Programmes

Equipped Benchpress Programme

A programme for more advanced lifters who seek to experience equipped benchpress programming. Can be used in conjunction with a separate squat and deadlift programme.

Equipped Benchpress Training Block

A programme for more advanced lifters who seek to experience equipped powerlifting programming. This programme is RPE based and does not require a 1RM for each lift, however it will require the lifter to understand the nuances of RPE based training with equipment.

Equipped Base Programme - Sumo

An RPE based programme for more advanced lifters who seek to experience equipped powerlifting programming. For sumo deadlifters. 

Equipped Powerlifting Block - Sumo

Equipped Base Programme - Conventional

An RPE based programme for more advanced lifters who seek to experience equipped powerlifting programming. For conventional deadlifters. 

Equipped Powerlifting Block - Conventional

An advance high-frequency squat programme with a back squat focus. This programme can be utilized in conjunction with a bench & deadlift programme, a weightlifting programme, or as a crossfit strength piece. Enter up to 104% of your back squat 1RM and begin.

Olympic Weightlifting Strength

Squat Everyday Programme - Back Squat Focus

An advance high-frequency squat programme with a back squat focus. This programme can be utilized in conjunction with a bench & deadlift programme, a weightlifting programme, or as a crossfit strength piece. 

Squat Everyday - Back Squat Focus Block

A squat programme designed around the back squat and the front squat with the purpose of prioritizing increasing squat strength for Olympic weightlifting. To be utilized in conjunction with your own Olympic Weighlifting Programme. A combination of both percentage based loading prescription for back squats and RPE based loading for front squats.

Squat Programme for Olympic Weightlifting

A squat programme designed around the back squat and the front squat to be utilized in conjunction with your own Olympic Weighlifting Programme 

Supplementary Base Squat Block

A squat programme designed around the back squat and the front squat to be utilized in conjunction with your own Olympic Weighlifting Programme. Maintenance focused programme while your prioritize in peaking your weightlifting movements.

Supplementary Comp Prep Squat Block

This programme is designed to develop the back squat, benchpress & deadlift. The programme is to be used in conjunction with your typical crossfit WOD and takes into consideration the volume and fatigue you would experience from crossfit. The programme includes test week for all lifts. Enter up to 104% of your squat 1RM, 105% of your bench 1RM and 103% of your deadlift 1RM.