The provided source material focuses exclusively on fitness-related resources, training programs, and sponsored athlete opportunities. These resources are offered by strength training and powerlifting brands rather than traditional consumer product categories such as beauty, baby care, or food. The available data details free training templates, educational guides, and a sponsored athlete program, all accessible through specific online platforms.
The Strength Athlete Freebies
The Strength Athlete (TSA) provides a dedicated "Freebies" section on their website, offering resources for both new athletes and experienced powerlifters. The page encourages users to access these materials and suggests the option to "buy us a cup of coffee" as a form of support, though the resources themselves are presented as free of charge. While the specific list of downloadable files is not fully detailed in the source text, the context suggests the availability of training programs and educational content.
One specific program mentioned in the source data is the TSA 9-Week Intermediate Powerlifting Program. This program is designed for intermediate level powerlifters with the goal of improving strength and proficiency in the squat, bench press, and deadlift. The program structure involves working with progressively heavier loads week by week leading into a testing week. It is designed to address common shortcomings and inefficiencies seen in intermediate and beginner powerlifters. Source [2] provides a description of this program, noting it was last edited on September 21, 2019.
In addition to specific programs, The Strength Athlete emphasizes a tailored approach to training. Their coaching process begins with an in-depth video conference call to gather data about the athlete. The goal is to generate a plan that suits the client's goals while meeting the needs of their competition calendar, long-term athletic plans, experience level, and daily life. The source material indicates that the best training plan is one that fits the athlete's equipment and life schedule.
Progressive Rehab and Strength Freebies
Progressive Rehab and Strength offers a "Freebies" page that includes a variety of educational resources and templates. These resources appear to focus on strength training principles, injury prevention, and program structure.
Available free resources include: * Beginner Barbell Strength Program: A 16-week customizable program designed to maximize strength and muscular development, reduce injury risk, optimize goals, and instill longevity in lifting and life. * Healthy Barbell Training Guide: A guide covering "9 essentials" to improve performance and reduce pain and injury before hiring a professional. * The PRS 6-Point RPE Descriptor System: A system developed to help athletes, coaches, and clinicians progressively integrate RPE (Rate of Perceived Exertion) into strength training. The goal is to optimize exercise prescription and response for injury risk reduction and long-term goal attainment. * Barbell Athlete's Guide to Filming Lifts: A guide on how to film lifts effectively to analyze training without causing a disturbance in the gym. * Meet Day Bundle: A bundle that includes expert tips and a detailed checklist to help athletes stay organized and ready to perform at their best.
Swain Performance Free Resources
Swain Performance offers a selection of free resources with a price listed as $0.00. While the original prices are marked as $10.00 for some items, the sale price is currently zero. The available titles suggest a focus on athletic development, speed, and program structure.
The free resources listed include: * Sprint Guide * Athletic Foundation * Plyometric Foundation * Age like An Athlete * Power Development * Building Elite Strength * How To Build Elasticity * Building Speed: The 4 Pillars * Workout Structure * Free Template: Building a Custom Program
Nordic Lifting Sponsored Athlete Program
Nordic Lifting offers a Sponsored Athlete Program, which is distinct from a free sample or trial offer in that it is a partnership opportunity rather than a product giveaway. The program has limited slots and specific eligibility requirements for applicants.
To be considered for the program, applicants must meet the following criteria: * Have real subscribers on YouTube. * Possess active and engaged followers. * Be aligned with the brand's vision and values.
Nordic Lifting reserves the right to decline applications for any reason and may stop accepting applicants at any time. Selected athletes receive a dedicated program manager who serves as a personal point of contact to answer questions and get them started. The brand describes itself as selling "some of the best weightlifting products on the market."
RPE and 5/3/1 Programming Concepts
While not a direct free sample offer, the source data references a discussion regarding the integration of RPE (Rate of Perceived Exertion) with the 5/3/1 powerlifting program. This discussion appears on a general programming forum. The concept involves using RPE to regulate volume and intensity, potentially by performing a top set and then dropping off a certain percentage until a specific RPE is reached.
The source material notes that using RPE is viewed by some as a superior method to assigned percentages, particularly for lifters whose recovery fluctuates. The Strength Athlete is mentioned in this context as having a freebie that utilized RPE with 5/3/1, though a specific link to this resource is not provided in the available text. The general consensus in the discussion suggests that RPE is a way to optimize training for individuals with variable recovery, as opposed to rigid percentage-based spreadsheets.
Conclusion
The provided source material details free resources available from fitness and strength training brands. These resources primarily consist of training programs, educational guides, and athletic development templates offered by The Strength Athlete, Progressive Rehab and Strength, and Swain Performance. Additionally, Nordic Lifting offers a sponsored athlete program for qualified individuals. The content is strictly limited to fitness and powerlifting contexts and does not include information regarding traditional consumer product samples such as beauty, baby, or household goods.