The Lilliebridge Method: Peak for Power
Hatch Squat Team
The Lilliebridge Method
The Lilliebridge Method is a powerlifting program developed by the Lilliebridge family (Ernie Sr., Ernie Jr., and Eric), who hold multiple all-time world records.
The Methodology
The program is designed to peak a lifter for a meet. It emphasizes recovery and heavy lifting.
Key Features
- Alternating Weeks: You alternate between heavy Squat/Light Deadlift weeks and Heavy Deadlift/Light Squat weeks. This allows for maximum recovery of the lower back and CNS.
- Low Frequency: You typically train each main lift heavy once every two weeks.
- Accessory Work: High volume accessory work is used to build muscle and prevent injury.
- Singles: The program utilizes heavy singles to prepare the lifter for the demands of a 1RM on the platform.
It is a simple yet highly effective method for intermediate to advanced powerlifters.