Programming for your Powerlifting goals

Discussion in 'Powerlifting Training and Strength techniques' started by ChrisLindsay9, May 25, 2016.

  1. _3M_

    _3M_ VIP Member

    Aug 10, 2015
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    Lmao. Does it help if I say that I did it for all the hot crossfit chick's?
     
  2. ChrisLindsay9

    ChrisLindsay9 VIP Member

    Jun 17, 2013
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    This is good stuff, appreciate the opinions/arguments. I pretty much was hoping a discussion like this would emerge.

    Maybe a good distinction to make for people who consider themselves competitive powerlifters is there are three states of training: an off-season, an in-season, and peaking.
    • The off-season is where one could spend time on learning new exercises, alternating competition lifts with other lift variations (SLDLs, RDLs, Floor Pressing) for a training cycle, bodybuilding/hypertrophy style lifting, and other high-rep programs.
    • The in-season is where one would want to focus their training on the competition lifts and follow a periodization/RPE protocol that allows for sufficient volume and weight that is optimal for big PRs on the platform.
    • The peaking/meet preparation period seems to have an established paradigm of winnowing volume, but as PoB pointed out - may not hold for all powerlifters (I don't think it necessarily does for me).
    And so instead of wondering if elements of a person's programming is optimal for a competitive lifter, maybe a better thing to wonder is whether his or her program is more of an off-season training program versus an in-season one?
     
    UncleAl and _3M_ like this.
  3. UncleAl

    UncleAl VIP Member

    Jun 20, 2012
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    How could there be any other reason?
     
  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    That would be your only saving grace.
     
  5. porky little keg

    porky little keg TID Board Of Directors

    May 21, 2011
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    There are different stages of powerlifting competition...... when you first start training you need a lot more general strength. After a year or two it should just be work on the main movements and accessory work focussed on the weak points...... at the 5+ year mark of competition seems to be right before most lifters see their first bigger injuries and that;s the point when you really need to focus on bulletproofing everything. I neglected that for a decade and never did more than a single for main movements. Accessory work was low reps too.... now, I have more power than I can always put to the bar without getting hurt so a large part of training has shifted to injury recovery and prevention. Main movements are still heavy singles and doubles, but I've had to add a lot more accessory work in the 20-30 rep range to build up all the little weaknesses and tweaks. Credit where credit is due, I learned this from Matt Minuth who clearly knows a lot about staying on top of the game for years.
     

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