Athletic Power — Lower Strength & Posterior GPP
Lower strength + general physical prep. Trap-bar deadlift, broad-jump primer, single-leg split squat, hip thrust, loaded carries, and weighted calves. Builds the max-strength base power expresses from. ~60 min, 6 movements.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trap Bar Deadlift Primary force builder. Dead-stop reset each rep, brace hard. 4-6 reps. 3 warm-up sets first 3 × 5–4 · rest 4 min | 3 | 5–4 | 4 min |
| 02 | Standing Long Jump PAP contrast primer. 3 maximal jumps, full intent, full reset. Not conditioning. 3 × 3 · rest 2 min | 3 | 3 | 2 min |
| 03 | Split Squat with Dumbbells Unilateral. Drive each leg to its own limit; correct L/R asymmetry. 8 reps/side. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Barbell Hip Thrust Horizontal force. Full lockout, glute squeeze, ribs down. 8-10 reps. 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 05 | Farmers Walk GPP loaded carry. Heavy, tall posture, steady cadence. Stop on grip/form. ~30-40m. 3 × 1 · rest 2 min | 3 | 1 | 2 min |
| 06 | Standing Calf Raises Ankle stiffness for plyo. Full stretch, 1s pause at bottom. 10-12 reps. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Builds the force the power days express — prioritize load and clean reps over speed. Trap-bar deadlift heavy 4-6 @ RPE8, dead-stop reset each rep, brace before the pull. Standing long jump is a PAP contrast: 3 maximal jumps between the last two heavy DL sets, full rest — it potentiates, not fatigues. Split squat each leg to its own limit (RPE9 last set). Hip thrust: full lockout, ribs down, no lumbar hyperextension. Carries are GPP — heavy, tall, steady cadence, stop on grip/form not the clock. Sub barbell or sumo deadlift if no trap bar; DB suitcase carry for farmer handles.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Athletic Power — Lower Strength & Posterior GPP template?
Builds the force the power days express — prioritize load and clean reps over speed. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Athletic Power — Lower Strength & Posterior GPP, and how long does it take?
Athletic Power — Lower Strength & Posterior GPP runs 6 movements and about 18 working sets, roughly 78 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight