I recently released a FREE 12-Week Training Program which you can download HERE. It is powerlifting/hypertrophy focused and hits the squat, bench and deadlift just once a week. It is a template based off my training patterns. I incorporated speed work into the powerlifting programming during each mesocycle. I came across an excellent article on speed work and how it can help you reach your powerlifting goals. This article is from Elite FTS by Matt Smith. Read the article HERE.