The Meet Prep Template!
This 8-14 week meet prep template is designed to optimally prepare you to express your full maximal strength potential at your next competition!
You have the option to purchase an 8-weeks out program, 10-weeks out, 12-weeks out, or 14-weeks out! Save $37 by purchasing the full 14-week template!
Regardless of where you begin, this program is designed to help you initially build your maximal strength capacity in your competition lifts, then gradually taper away fatigue so that you can express your developed strength on the platform. In this template, I guide you in your competition lift intensity through both prescribed loading (automatically calculated once you input your previous meet bests, 1RM, or estimated 1RM into the Athlete Information box) and Rate of Perceived Exertion (RPE).
Track your estimated 1RM's as they change with the e1RM datasheet and visual line graph that reflects your squat, bench press, and deadlift strength!
Your primary and secondary lifts are chosen for you, while you get the flexibility to choose accessory exercises through a dropdown menu. Three weeks out from the competition you will follow a taper to strategically reduce accumulated fatigue by meet day! Also, make it easy not to forget how far out you are by inputting your competition date into the Athlete Data sheet and having an automatic countdown right in your template!
BONUS: With the purchase of the Meet Prep Template (of any number of weeks out) you will also receive a guide and template for selecting your meet day warm-up loads for the squat, bench press, and deadlift, competition attempts (opener, second attempt, and third attempt), and a packing list so you don't forget anything you need for your competition!
Purchase once and it is yours forever!
All Ladybeef Inc. Training Templates were developed in Google Sheets. Their unique design provides the flexibility to select exercises from a dropdown menu, giving the option to repeat the 4 week programs time and time again!
The Strength & Hypertrophy Templates are Daily Undulated Periodization (DUP) programs designed for beginner to intermediate lifters who want the structured program minus the coach for the time being! While the Strength template leans more toward maximal strength development and the Hypertrophy template gears more toward enhanced work capacity through gradual increases in volume, both prioritize all three of the fundamental training variables - Power, Strength, and Hypertrophy, to fully maximize athletic potential.
Get one for $49.00 OR save by bundling both the Strength & Hypertrophy Templates for $86.00!
Interested in following a Conjugate Periodization model? We've got you covered! With this program, you will have two Max Effort Days and two Dynamic Effort Days to develop and express both maximal and speed-strength. This program is intended for intermediate to advanced lifters with an adequate history of mastering the basics.
With the purchase of a template also comes a step-by-step video walk-through to make sure you know how to use the template and understand any lingo that might be new to you!
If you already know which template you want, you can purchase it below and it will be promptly sent to you.
Not sure which one to start with? Contact us and we will help navigate you to the right choice!
If you're new to strength training and are looking for a structured program, or if you do not have access to a barbell, the Beginner Training Template is for you.
This template utilizes the basics of strength training and progressive overload to help you structure a 4-week training block with 4 training sessions per week.
At the end of the 4-week block, simply choose new exercises from the template drop-down menus, and you've got another month of training ready to go.
What people have to say
"I bought Alyssa’s hypertrophy template back in April but started using it back in September and have loved it so much! I really can’t say enough good things about it. I love how easy it is to use and how you can pick your squat, bench, and deadlift variations, as well as your accessories. At the time, I was training for a half marathon and used it for the strength training days (I just omitted the 5th day) and was able to tailor the program to fix my needs. My runs felt strong and the best they ever have while incorporating the hypertrophy template. I continued using it after my half marathon training and I still love it! After using it the past month, the strength I had before the half marathon is coming back quickly and I can switch things up each month."
"I have worked out for over ten years but the four weeks I spent on this template have made me feel stronger than ever. This plan is comprehensive and has given me so much gym confidence. I am lifting way more weight than I imagined I would. Over the four-week span, my lifting capacity has doubled. Not to mention that my booty and thighs are thicc. Buy this program!"
"I loved the LadyBeef Strength Block Template! The template itself was straightforward, easy to navigate, and also provided substitutions for lifts which I really appreciate as I workout from home! The workouts kicked my ass in the best way possible, and I did improve my strength over the course of the program! Alyssa is amazing at creating effective, efficient, and enjoyable programming!"
"I’ve been a card-carrying member of a gym for the past fifteen years. Before implementing LadyBeef’s Hypertrophy plan, I would wander aimlessly around the gym working out seemingly random muscle groups. This game plan netted me little to no improvement. After using LadyBeef’s program for four weeks I am stronger and more confident in the gym. I can lift weights that just a month ago would have been unthinkable. Thank you, Alyssa, for putting me on the path to power (and bigger muscles 😉 )"
"I want to start by saying this training template is awesome and effective. I started the block with a goal of 315 bench, 400 squat, and 500 dead. When the dust all settled, I crushed the bench and squat goal, I fell short on the deadlift goal but I was trying to increase that number over 30lbs in a short stretch, so I still have a goal to chase the next time I do this template. Now, let me say this, this is not for the faint of heart. You better be ready to train hard. For the first time in my lifting career, I was squatting and deadlifting on the same day, two times a week. When I say my hamstrings wanted to leave my body after the first week! I stuck with the program and in the end was rocking some solid numbers. If you’re looking to build some strength, this is a go to! Highly recommend it!"