An Autoregulated Volume-to-Strength Program
About program
The SBD Strength System is a 3 – 5 day per week structured training program designed to improve performance in the squat, bench press, and deadlift through intelligent volume, competition-informed principles, and RPE-based autoregulation. While the program is rooted in powerlifting methodology, it is not limited to competitive lifters. Whether your goal is to step onto a platform or simply build stronger, more technically sound SBD numbers, this system provides a clear, coach-led framework to drive progress.
This is not a max-out-every-week program.
It is a system built to create repeatable strength, manage fatigue, and support long-term development.
How It Works
When you buy one of my online programmes you’ll receive a download link via email, which you can then use to work through the programme. These are a combination of spreadsheets and pdf’s, which you can use on your phone, computer, print out, etc.
Who This Program Is For
The SBD Strength System is suitable for:
- Lifters who want to increase their squat, bench press, and deadlift
- Recreational lifters training the “big three” without plans to compete
- Competitive or aspiring powerlifters
- Intermediate trainees with 6–12+ months of structured barbell training
- Lifters comfortable using RPE or autoregulated loading
You do not need to compete in powerlifting to benefit from this program.
Who This Program Is Not For
This program is not recommended for:
- Absolute beginners
- Lifters unfamiliar with squat, bench press, or deadlift technique
- Anyone unwilling to adjust loads based on daily readiness and RPE
The system assumes a working knowledge of the lifts and a willingness to train with intent.
