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Powerlifting
- Training Routines
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Introduction
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The
three competition powerlifting events in order are: squat,
benchpress and deadlift.
Novice
lifters are first taught how to perform the three lifts (squat,bench press, deadlift) before commencing a training program. The club provides instruction and coaching free of charge to its members.
The
development of a training program requires careful planning
and adherence to training technique and principles.
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Periodised
Training
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A
periodised training program is essentially a peaking cycle
consisting typically of 4 phases: (1) hypertrophy (high
volume, low weights), (2) basic power and strength, (3)
maximum strength and (4) transition spread over a period
of 8 or more weeks..
A
typical beginners program shows with each successive week,
a decrease in volume and an increase in weight. |
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Powerlifting
training routines are developed specifically for individuals
based on their experience level, past performance, technique
and ability. These factors and availability of equipment,
time and instruction all affect the development of a suitable
powerlifting training routine. |
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Training
Concepts
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A
typical training day may consist of
- warm
ups
- stretching
- light
weight repetition building up to the opening weight for
the first set
- Sets
- general
assistance exercises (phase 1)
- more
specific assistance exercises (phase 2)
- none
or a few assistance exercises (phase 3)
- cool
down
It
is advisable to keep a diary of training which includes
weights, repetitions and notes on techniques to remember.
There
are many variations of the periodised approach to training
including a Russian method that includes: Maximum Effort
(at or above 90% load*), Dynamic Effort (at 50 to 70% load)
and Repeated Effort (for hypertrophy i.e. 3 to 8 sets of
6 to 15 reps at 60 to 80% load).
*
where load= 1 repetition max or 1 RM
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Exercise
Order
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For
the most part the lifter should pay attention to the lifting
order. Generally the core movements are performed first
followed by the assistance exercises. This can vary depending
on the core exercises to be performed on that day.
Due
to the nature of powerlifting, it is not recommended to
undertake sustained training of long duration aerobic exercise.
This is related to discussions on the use of slow and fast
twitch muscle fibres.
This
does not mean that powerlifters should never do aerobic
or cardio work. The term "active rest" is used
to describe the activities that can be undertaken after
a heavy training cycle and may include activities such as
swimming, cycling, short jogs and rollerblading.
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