Fast & Strong

This program is based on Josef Eriksson’s own training leading into the European Bench Press Championships, while also building a foundation for the National Powerlifting Championships and improving his running performance. It is designed for those who want to prioritize bench press while maintaining strength in the squat and deadlift. The program is also structured to work well alongside running, with an emphasis on building strength, explosiveness, and work capacity. Exercises may be substituted with similar alternatives when needed, and banded exercises can be performed without bands if the equipment is unavailable.