{"title":"Training Programs","description":"\u003cp\u003eInstant digital training programs from the World's Strongest Family in Powerlifting.\u003c\/p\u003e","products":[{"product_id":"the-lilliebridge-fasting-method","title":"The Lilliebridge Fasting Method E-book","description":"\u003cp\u003e\u003cstrong\u003eThe Lilliebridge Fasting Method is a practical, real world guide built from more than 10 years of personal fasting experience. Discover the methods I’ve personally developed and refined for daily fasting, extended fasts, training, recovery, hydration, and breaking a fast all while continuing to powerlift at the highest levels and live a normal life. No gimmicks or hype, just the exact fasting system i’ve personally developed and refined through more then 10 years of real world experience.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Over 10 years of real world fasting experience\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Daily, extended, dry, water, and hybrid fasting protocols \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Training and recovery strategies while fasting\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Hydration, electrolytes, and breaking a fast properly\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Practical, easy to follow guidance with no gimmicks\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Built from real world experience not theory\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #ff0000;\"\u003e\u003cstrong\u003eWho This Guide Is For:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Someone new to fasting who wants a structured approach. \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Lifters looking to combine fasting with training \/ powerlifting.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e * Anyone interested in daily, extended, dry, water, or hybrid fasting. \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* People who want a practical method instead of internet myths. \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #ff0000;\"\u003e\u003cstrong\u003eWho This Guide Is NOT For:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e * Anyone looking for a quick weight loss gimmick. \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* Someone expecting medical advice. \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e* People unwilling to build gradually and consistently.\u003c\/strong\u003e\u003c\/p\u003e","brand":"Team Lilliebridge","offers":[{"title":"Default Title","offer_id":51294604886259,"sku":null,"price":39.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/5E7FB1CD-C6A6-4B9A-B1B5-9F6FF311B68E.png?v=1789436600"},{"product_id":"lilliebridge-complete-deadlift-training-cycle","title":"Lilliebridge Complete Deadlift Training Cycle","description":"\u003cp class=\"MsoNormal\"\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003eLILLIEBRIDGE COMPLETE DEADLIFT TRAINING CYCLE\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003eHave you hit a plateau in your deadlift? Are you struggling to break through to that next PR? The Lilliebridge Complete Deadlift Training Cycle was designed to help experienced lifters push past sticking points, build confidence under heavier loads, and take their deadlift to the next level. This is a more advanced training cycle than the standard Lilliebridge Training Method and is intended for lifters who already have a solid strength foundation and are ready to push their performance further.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003eThe program focuses specifically on progressing your deadlift through structured training, proper workload management, strategically selected accessory work, and adequate recovery. The goal is to improve pulling strength, address weak points, and help you build toward heavier attempts without adding unnecessary training volume. Whether you are trying to break through a long standing plateau, prepare for a powerlifting meet, or simply build a stronger pull, this cycle gives you a focused plan to follow from start to finish. \u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003eWHAT THIS PROGRAM IS BUILT TO HELP YOU DO\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e• Improve deadlift strength\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e• Break through plateaus\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e• Strengthen weak points and sticking points\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e• Build confidence with heavier pulls\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e• Improve training structure and progression\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e• Prepare for heavier attempts and new PRs\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e This program is built around the same principles Team Lilliebridge has used for years: hard training, intelligent progression, proper recovery, and consistency. Built to challenge your current limits. Designed to help you surpass them.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003eWant to improve all three lifts? The Complete Squat Training Cycle and Complete Bench Training Cycle are also available individually.\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #ff0000;\"\u003e\u003cstrong\u003e\u003cbr\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/D43297B0-B68F-4389-86A1-E31BFB506F27.jpg?v=1790102981\" alt=\"\"\u003e\u003c\/p\u003e","brand":"Team Lilliebridge","offers":[{"title":"Default Title","offer_id":51294606262515,"sku":null,"price":24.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/8FECDB52-7F60-4589-9D60-20E9FF4954C2.png?v=1790064442"},{"product_id":"lilliebridge-complete-bench-training-cycle","title":"Lilliebridge Complete Bench Training Cycle","description":"\u003cdiv style=\"text-align: start;\"\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eLILLIEBRIDGE COMPLETE BENCH TRAINING CYCLE \u003c\/span\u003e\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eHave you hit a plateau in your bench press? Are you struggling to break through to that next PR? The Lilliebridge Complete Bench Training Cycle was designed to help experienced lifters build pressing strength, attack weak points, and take their bench press to the next level.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eThis is a more advanced training cycle than the standard Lilliebridge Training Method and is intended for lifters who already have a solid strength foundation and are ready to push their performance further. The program focuses specifically on progressing your bench press through structured training, intelligent workload management, strategically selected accessory work, and proper recovery. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eThe goal is to build stronger pressing mechanics, improve performance through your weak points, and put you in a better position to handle heavier weight with confidence. Whether you are trying to break through a stubborn bench plateau, prepare for a meet, or simply build a stronger press, this cycle gives you a focused plan to follow from start to finish. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eWHAT THIS PROGRAM IS BUILT TO HELP YOU DO\u003c\/span\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e • Improve bench press strength \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Break through plateaus \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Strengthen common weak points\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e • Improve pressing power and control \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Build confidence under heavier loads \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Prepare for heavier attempts and new PRs \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eThis program is built around the same principles Team Lilliebridge has used for years: hard training, intelligent progression, proper recovery, and consistency. Built to challenge your current limits. Designed to help you surpass them.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"font-size: 12pt; line-height: 115%; font-family: Aptos, sans-serif; color: rgb(255, 42, 0);\"\u003eWant to improve all three lifts? The Complete Squat Training Cycle and Complete Deadlift Training Cycle are also available individually.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/D43297B0-B68F-4389-86A1-E31BFB506F27.jpg?v=1790102981\" alt=\"\"\u003e\u003c\/p\u003e\n\u003c\/div\u003e","brand":"Team Lilliebridge","offers":[{"title":"Default Title","offer_id":51294606295283,"sku":null,"price":24.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/Team_Lilliebridge_Bench_Training_Cycle_Final_Cover.png?v=1790043301"},{"product_id":"lilliebridge-complete-squat-training-cycle","title":"Lilliebridge Complete Squat Training Cycle","description":"\u003cp\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eLILLIEBRIDGE COMPLETE ADVANCED SQUAT TRAINING CYCLE\u003c\/span\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eHave you hit a plateau in your squat? Are you struggling to break through to that next PR? The Lilliebridge Complete Squat Training Cycle was designed to help experienced lifters build confidence under heavier weight, strengthen weak points, and take their squat to the next level. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eThis is a more advanced training cycle than the standard Lilliebridge Training Method and is intended for lifters who already have a solid strength foundation and are ready to push their performance further. The program focuses specifically on progressing your squat through structured training, proper workload management, strategically selected accessory work, and adequate recovery. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eThe goal is not simply to do more work. The goal is to do the right work, at the right time, with enough recovery to keep progressing. Whether you are trying to break through a long standing plateau, prepare for a powerlifting meet, or simply build a stronger squat, this cycle gives you a focused plan to follow from start to finish. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003eWHAT THIS PROGRAM IS BUILT TO HELP YOU DO\u003c\/strong\u003e\u003c\/span\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Improve squat strength\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e • Break through plateaus\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e • Strengthen weak points \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Build confidence under heavier loads\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e • Improve training structure and progression \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e• Prepare for heavier attempts and new PRs \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003eThis program is built around the same principles Team Lilliebridge has used for years: hard training, intelligent progression, proper recovery, and consistency. Built to challenge your current limits. Designed to help you surpass them. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003eWant to improve all three lifts? The Complete Bench Training Cycle and Complete Deadlift Training Cycle are also available individually.\u003c\/span\u003e \u003c\/span\u003e\u003cspan style=\"font-size: 12.0pt; line-height: 115%; font-family: 'Aptos',sans-serif; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Aptos; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\"\u003e \u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/D43297B0-B68F-4389-86A1-E31BFB506F27.jpg?v=1790102981\" alt=\"\"\u003e\u003c\/p\u003e","brand":"Team Lilliebridge","offers":[{"title":"Default Title","offer_id":51294606328051,"sku":null,"price":24.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/Team_Lilliebridge_Squat_Training_Cycle_Final_Cover.png?v=1790044731"},{"product_id":"the-lilliebridge-training-method","title":"The Lilliebridge Training Method","description":"\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e\u003cb\u003e\u003cspan style=\"color: #ee0000;\"\u003eTHE LILLIEBRIDGE TRAINING METHOD Complete Powerlifting Training \u0026amp; Peaking Program \u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"color: #ee0000;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eThe Lilliebridge Training Method was developed through decades of competitive powerlifting experience, real world testing, and refinement by Team Lilliebridge. This program is designed to help lifters build strength, manage fatigue, improve recovery, and peak effectively for competition. The Lilliebridge Training Method can be used by lifters of different experience levels, from beginners to advanced competitors, and can be adapted to fit approximately 2 to 5 training days per week depending on your schedule, workload, recovery, and goals. At its core, the method is built around the three major powerlifting movements: Squat Bench Press Deadlift These are supported by carefully selected accessory work designed to strengthen weaknesses, improve performance, and help the lifter continue progressing without adding unnecessary training volume.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eThe philosophy is simple: Train hard. Recover intelligently. Progress consistently. Peak when it matters. PROVEN UNDER THE BAR The Lilliebridge Training Method has been used by lifters across multiple weight classes and experience levels, producing elite raw totals, world record setting performances, and high level competitive success. The results speak for themselves.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e\u003cb\u003e\u003cspan style=\"color: #ee0000;\"\u003eLILLIEBRIDGE TRAINING METHOD RESULTS\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"color: #ee0000;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e\u003cb\u003e \u003c\/b\u003eEric Lilliebridge 2400+ lb Raw Total 275 \u0026amp; 308 World Record Holder\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eDerek Kendall 2200+ lb Raw Total Super Heavyweight\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eJP Carroll 2100+ lb Raw Total Super Heavyweight\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eErnie Lilliebridge Sr. 2100+ lb Raw Total 308 World Record Holder\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eMark Miller 2100+ lb Raw Total 275 Matt Claussen 2000 lb Raw Total 275\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eErnie Lilliebridge Jr. 1900+ \u0026amp; 2000+ lb Raw Totals 198, 220 \u0026amp; 242 World Record Holder\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eDan Pasholk 1800+ lb Raw Total 275\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eBrantley Thornton 1800 lb Raw Total 181 World Record Holder\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eJason Colley 1800+ lb Raw Total 242\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eJon Jursich 1700+ lb Raw Total 275\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eDusty Miller 1700 lb Raw Total 220\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eTom Kallas 1500+ \u0026amp; 1600+ lb Raw Totals 165 \u0026amp; 181 World Record Holder\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003ePROVEN ACROSS MEN’S \u0026amp; WOMEN’S POWERLIFTING The Lilliebridge Training Method has also been successfully used by female lifters across multiple weight classes and competitive levels.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eKayla Heal 1000+ lb Raw Total 165 Female Junior\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eAmanda Davis 920 lb Raw Total 198 Women’s Open\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eJanel Vegter 870 lb Raw Total 132 Female Junior\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e Elizabeth Gabauer 716 lb Raw Total 132 Female Open\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eShana Ratcliff 735 lb Raw Total 97 Female Open World Record Holder\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003eEmmy Strin 677 lb Raw Total 148 Female Teen 17 Years Old \u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e\u003cb\u003e\u003cspan style=\"color: #ee0000;\"\u003eHOW TEAM LILLIEBRIDGE TYPICALLY TRAINS:\u003c\/span\u003e\u003c\/b\u003e\u003cbr\u003eWhile the exact schedule can be adjusted depending on the lifter, this is an example of how Team Lilliebridge has traditionally structured the method. Early in the week, usually Monday or Tuesday, we perform lighter accessory work. Thursday is traditionally our primary bench press day, followed by accessory work specifically supporting the bench press. Saturday is generally our primary squat and deadlift day. Depending on the training cycle, we may: Squat heavy and deadlift light or Deadlift heavy and squat light Sunday is commonly used for additional accessory work supporting the squat and deadlift. In most cases we train approximately 3 to 4 days per week, allowing enough recovery between major training sessions to continue progressing. Recovery is a major part of the Lilliebridge Training Method. The goal is not simply to do more work. The goal is to perform the right amount of productive work, recover from it, and come back stronger. SIMPLE. EFFECTIVE. PROVEN.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e The Lilliebridge Training Method is not built around complicated programming, endless exercise changes, or unnecessary volume. It is built around: Progressive strength training Intelligent workload management Strategic accessory work Proper recovery Consistency over time Whether your goal is to become stronger, prepare for a powerlifting meet, or take your squat, bench press, and deadlift to the next level, the Lilliebridge Training Method gives you a structured system developed through decades of experience under the bar.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e\u003cb\u003e\u003cspan style=\"color: #ee0000;\"\u003eBUILT FROM EXPERIENCE. PROVEN UNDER THE BAR. \u003cbr\u003eTHE LILLIEBRIDGE TRAINING METHOD.\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"color: #ee0000;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e \u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"line-height: 150%;\"\u003e \u003c\/p\u003e","brand":"Team Lilliebridge","offers":[{"title":"Default Title","offer_id":51294606393587,"sku":null,"price":59.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/Lilliebridge_Training_Method_Aggressive_Family_Photo_Cover_NewPhotos_Final_1532dd10-e674-44d6-9e43-f661562096f5.png?v=1790041814"},{"product_id":"ernie-jrs-world-record-dietmeal-plan","title":"Ernie JR's Orignal World Record diet \/ meal plan","description":"\u003cp\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003eERNIE LILLIEBRIDGE JR.’S WORLD RECORD DIET \/ MEAL PLAN\u003c\/strong\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWant to get leaner without sacrificing strength and performance? \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThis is the actual meal plan I followed while competing at the highest level of powerlifting and setting multiple world records. No complicated diet system. No filler. No gimmicks. Just the same straightforward approach I used to stay strong, perform at a high level, and manage my bodyweight while competing across multiple weight classes. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eTHIS PLAN IS DESIGNED TO HELP YOU\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e• Get leaner while maintaining strength \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e• Fuel hard for optimum training and recovery \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e• Keep nutrition simple and consistent\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e • Maintain energy while dieting \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e• Follow a realistic meal structure you can actually stick with \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eBONUS: Includes my cardio\/accessory workout. PROVEN IN COMPETITION I didn’t just write this plan and hope it worked. This was the approach I personally used while producing some of the best performances of my powerlifting career. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e198 LB CLASS Squat: 816 lb \/ 370.5 kg  All Time World Record, Bench Press: 457 lb \/ 207.5 kg, Deadlift: 771 lb \/ 350 kg, Competition Total: 2,028 lb \/ 920 kg  All Time World Record\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e220 LB CLASS Squat: 782 lb \/ 355 kg, Bench Press: 451 lb \/ 205 kg, Deadlift: 782 lb \/ 355 kg, Competition Total: 2,000 lb \/ 907.5 kg\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e 242 LB CLASS \u003c\/span\u003e\u003cspan\u003e Squat: 854 lb \/ 387.5,  Bench Press: 445 lb \/ 202 kg, Deadlift: 815 lb \/ 369.6 kg, Competition Total: 2,071 lb \/ 939 kg\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eREAL FOOD. REAL TRAINING. REAL RESULTS. This isn’t a crash diet or a magic formula. It’s the same practical eating structure I used while training, competing, cutting weight, maintaining strength, and setting All Time world record performances. Straightforward. Proven. Easy to follow!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg class=\"wp-image-3185 aligncenter\" style=\"width: 351px;\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/ernie-swoll-910x1024.jpg?v=1789436915\" alt=\"ernie swoll\" width=\"700\" height=\"367\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #ff0000;\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg class=\"alignnone size-medium wp-image-2960\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/IMG_1164-300x300.jpg?v=1789436915\" alt=\"IMG_1164\" width=\"300\" height=\"300\"\u003e               \u003ca href=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/IMG_1966-e1421429738227.jpg?v=1789436915\"\u003e\u003cimg class=\"alignnone wp-image-2961\" style=\"width: 246px; height: 303px;\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/IMG_1966-e1421429738227-225x300.jpg?v=1789436915\" alt=\"IMG_1966\" width=\"225\" height=\"300\"\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg class=\"wp-image-3164 aligncenter\" style=\"width: 359px;\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/IMG_3395-519x1024.jpg?v=1789436915\" alt=\"IMG_3395\" width=\"187\" height=\"323\"\u003e\u003c\/p\u003e","brand":"Team Lilliebridge","offers":[{"title":"Default Title","offer_id":51294606426355,"sku":null,"price":24.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0854\/2339\/0963\/files\/27E04E92-3B10-4C74-9FD6-E26F2BE7539E.png?v=1790015747"}],"url":"https:\/\/teamlilliebridge.com\/collections\/programs.oembed","provider":"Team Lilliebridge","version":"1.0","type":"link"}