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Kåre Lundgren's Swedisch Training Program


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Kåre Lundgren is a former Swedish National Powerlifting Coach. His training philosophies have evolved in Sweden's stringent drug-testing environment (random, no-notice, out-of-competition testing). Consequently, Kåre's routines are particularly relevant for drug-free lifters. He believes in low rep work, with a limited warm-up and only a small number of assistance exercises.
Rather than training by fixed percentages, the lifter chooses the weight for the work-sets, increasing the intensity as the cycle progresses. The predominance of decline bench pressing can be assumed to be a response to the arch style used by many Swedish lifters. In addition, Kåre has stated that he believes decline pressing to be less stressful for the shoulders. For lifters who use less of an arch, an alternative to decline pressing could presumably be used.

The notation employed in the program is weight x reps x sets, with X being the weight chosen by the lifter. Suggested warm-up weights are given assuming approximate maximums of a 270kg squat, a 180kg bench and a 270kg deadlift.



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Preparation Period (8-10 weeks)
Monday decline bench press (wide grip)
60kg x3x3, 100kg x2, 130kg x1, X x3x5 or X x2x5
squat (belt only)
60kg x3x3, 120kg x3, 150kg x1, X x3x5

Wednesday deadlift (with stop)
60kg x3x3, 120kg x2, 180kg x1, X x3x5
decline bench press (with pause on every rep)
60kg x3x3, 100kg x2, a) X x3x5 or b) X x3x6
row (keep the body still, use only arms)
50kg x5, X x5x5

Friday squat (with suit and wraps)
60kg x3x3, 120kg x3x2, (suit on) X x3x5
stiff-legged deadlift (slow)
60kg x5, 100kg x3, X x5x5

Saturday bench press
60kg 3x3, 100kg 2 and a choice of either
A) X 5x3 or B) X 5x2

Competition Preparation Period (4-6 weeks)
Monday decline bench press (with stop on every rep)
60kg x3x3, 100kg x2, a) X x3x5 or b) X x2x5
squat (with suit and wraps)
60kg x3x3, 120kg x3x2, (suit on) X x3x5

Wednesday deadlift (every two weeks)
60kg x3x3, 120kg x2, 180kg x1
a) X x1, X+20kg x1, max x1, max-30kg x3 or b) X 5x3
stiff-legged deadlift (slow)
60kg x3x3, 100kg x3, 130kg x2, X x3x5
decline bench press (wide grip)
60kg x3x3, 100kg x2, 130kg x1,
a) X x1, max x1, max-15kg x3 or b) X x3x5 or c) X x2x5

Friday squat (with suit and wraps)
60kg 3x3, 120kg x2, 200kg x2, X x1, X+30kg x1, max x1,
max+30kg x1 (shallow), max-30kg x3
row (keep the body still, use only arms)
50kg x5, X x5x5

Saturday bench press (strict competition style)
60kg 3x3, 100kg x2, 130kg x1,
a) X x1, max x1, max-15kg x2x4 or b) X x2x5
 

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