The Lilliebridge Training Method

THE LILLIEBRIDGE TRAINING METHOD Complete Powerlifting Training & Peaking Program

The 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.

The 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.

LILLIEBRIDGE TRAINING METHOD RESULTS

 Eric Lilliebridge 2400+ lb Raw Total 275 & 308 World Record Holder

Derek Kendall 2200+ lb Raw Total Super Heavyweight

JP Carroll 2100+ lb Raw Total Super Heavyweight

Ernie Lilliebridge Sr. 2100+ lb Raw Total 308 World Record Holder

Mark Miller 2100+ lb Raw Total 275 Matt Claussen 2000 lb Raw Total 275

Ernie Lilliebridge Jr. 1900+ & 2000+ lb Raw Totals 198, 220 & 242 World Record Holder

Dan Pasholk 1800+ lb Raw Total 275

Brantley Thornton 1800 lb Raw Total 181 World Record Holder

Jason Colley 1800+ lb Raw Total 242

Jon Jursich 1700+ lb Raw Total 275

Dusty Miller 1700 lb Raw Total 220

Tom Kallas 1500+ & 1600+ lb Raw Totals 165 & 181 World Record Holder

PROVEN ACROSS MEN’S & WOMEN’S POWERLIFTING The Lilliebridge Training Method has also been successfully used by female lifters across multiple weight classes and competitive levels.

Kayla Heal 1000+ lb Raw Total 165 Female Junior

Amanda Davis 920 lb Raw Total 198 Women’s Open

Janel Vegter 870 lb Raw Total 132 Female Junior

 Elizabeth Gabauer 716 lb Raw Total 132 Female Open

Shana Ratcliff 735 lb Raw Total 97 Female Open World Record Holder

Emmy Strin 677 lb Raw Total 148 Female Teen 17 Years Old 

HOW TEAM LILLIEBRIDGE TYPICALLY TRAINS:
While 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.

 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.

BUILT FROM EXPERIENCE. PROVEN UNDER THE BAR. 
THE LILLIEBRIDGE TRAINING METHOD.

 

 

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