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Powerlifting Bundle

31X1, created by Charlie Athanassiou, is a 8-week powerlifting program with a large emphasis on the development of motor skill and technique. There are 2 4-week blocks within the 31X1 program.

Block 1 is a higher volume training block designed to exposure you to the main lifts multiple times per week. This increased exposure will provide you training/ practice opportunities to improve at the skill of lifting.

Block 2 has higher intensities so you can practice expressing your new found movement skill at heavier loads.

Both training blocks use a combination of top sets with % back off’s as well as RPE ranges for accessory lifts.

Included with the program is:

  • A link to a google sheet program to download and save your training data throughout the 12 week program.

  • 23 page e-book that discusses the science of motor learning and control, alongside how skill and techqniue are developed through specific practices and executions.

  • 400+ video exercise database.


RPE Programming Webinar

Included in the webinar series is:

Each of the 4 video are between 40-50 minutes in duration, 3.5 hours of total webinar.

Bonus content includes a downloaded link and a 'how-to' video for the use of Strength Culture's RPE based strength template.

Content Outline:

Video 1 - Training Outcomes and Key Context w/ Jamie Smith.

  • Discussion on strength and hypertrophy as training outcomes. Are they that dissimilar?

  • Fast twitch fibre recruitment, how and why it is so important.

  • Training load definitions and a breakdown of internal and external ‘load’.

  • 'Stress' and 'intensity' best defined.

Video 2 - The 3 Key Principles of Strength Training w/ Jamie Smith and Charlie Athanassiou.

  • Specificity and dynamic correspondence of biomechanics, psychological and energy systems.

  • Fatigue management and the key concepts for both chronic and acute management.

  • Phase potentiation, ensuring your athlete is ready for the stimulus at the right time in the training year.

Video 3 - The Pros and Cons of RPE Programming w/ Charlie Athanassiou

  • The ‘over-shooter’ and ‘under-shooter’ explained.

  • The personality traits that determine the success of RPE based programming.

  • Why RPE is suitable for beginner lifters.

  • Athlete RPE education strategies.

Video 4 - Building and Evaluating Training Cycles w/ Charlie Athanassiou and Jamie Smith

  • The 4 main RPE programming strategies we use for strength and hypertrophy outcomes.

  • When to use each of them and when not to use them.

  • Volume/ Intensity landmarks for building microcycles.

  • How to determine the success of your mesocycles for both strength and hypertrophy outcomes.

Additional resources included:

  • Our RPE Programming template and a 15 minute video explaining how to use it with your clients and athletes.

  • A downloadable link to the lecture slides for you to follow along at home and take notes.

  • A link of all resources we discuss, including all literature and articles.