Force Training
By Jim Wendler and Elite Fitness Systems

Question: How do you guys get used to using equipment? I know in a lot of programs, the last several weeks of training is done primarily using bench shirts, squat suits and knee wraps. How do you use bench shirts and squat suits in training?

Answer: With the latest advances in powerlifting equipment, it only makes sense that a lifter has to spend time using his equipment. Whether you like it or not, equipment has become a big part of the sport and you can easily get left behind if you are not getting the most out of your equipment. Not only has the equipment gotten better but how to better use the equipment has become an important part of training. This goes for both double-ply and single-ply equipment.

When to use your equipment in training is very individual. There is no right way or wrong way; just YOUR way. I will give you several examples of what people across the country have reported to me and how they incorporated it into their training.

For the bench shirt, there are many lifters that use their bench shirt almost every week of training and perform all of their max effort work with it on. This includes performing different board presses (2, 3, 4, and 5 board presses) as well as reverse band presses. If you choose to do this, I would recommend that you increase your low end work (off the chest) with your accessory and supplemental lifts. This would include doing db pressing and cambered bar work.

Another option with the bench shirt is to use it after your dynamic bench workout and using a lighter weight and performing triples. While none of these will touch your chest, it will help you get use to using the shirt and help find the groove. This is a good idea if you remember to keep the weight light and to practice the form.

You could also use the bench shirt during a max effort workout and simply use it as a max effort exercise. This would be repeated every 5 weeks or so. Others use their shirt every week for the last 8 weeks of training.

For the squat suit, you can always use it with straps down on dynamic effort squat day. Once you get done with the sets, put the straps up and perform several sets with heavier weight. This will allow you to get you to know the suit; how the bar needs to sit on your back, if it pulls you too far forward or if it pulls your knees in. Many times, lifters will use their full gear (minus the knee wraps) during their heaviest weeks or during their circa-maximal phase of training. I know of one lifter that used his suit during every week of his training. He was relatively new to squat suits and this allowed him to fine tune his form while still training.

You can also use your suit on max effort day. You can either use a box or free squat. What we use to do is take one week every 6-8 weeks and put the suit on and work up to about 70% of our meet best. This could be done every month in place of max effort work. For example, you would perform 3 weeks of max effort work followed by one week of using your squat suit. We normally take a week off of heavy max effort work, so using your suit would be a great option on this off week. Working up to 70% of your max is not difficult and would serve the same function as a down week. 

However you choose to use your equipment, it is best not to leave anything to chance during a meet. If you go to a meet with sub-par equipment and little knowledge on how to use it, you are setting yourself up for failure. You are better off spending part of your training getting to know your equipment and it’s intricacies than letting your competition pass you by. With all the information available today and the abundance of resources there is no excuse for you to not know your equipment. 

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