The bad news: You can’t go hard all the time. It’s the quickest way to burn out — to see your progress stall, to get injured, and to lose interest in your training. The good news: A bodybuilding-style approach to the offseason has a ton of benefits for the powerlifter.
I knew going in that this could be one of those situations where I was going to listen to someone tell me how smart they were and I was going to play my typical role of “dumb older guy who used to work out and now just wants to not be fat and live a long time.”
You must be in control or have autonomy, to set goals, move through intrinsic and extrinsic motivators, and grittily, hardily, toughly keep on track — especially if your choice is to be or continue being a successful high-performance athlete.
When it came to warm-ups, I didn't always practice what I preached. As it turned out, warm-ups have done me a solid and increased my strength, endurance, and recovery. Plus, they're a great way to hone your techniques.
By simplicity, I am referring to a minimalist approach to the programming of weight training by getting a maximum effect for the fewest number of exercises by utilizing a full body program performed three days a week. I want to challenge you all to give this a try for a period of no less than six weeks.
Higher rep work can be beneficial, but it needs to be properly managed. We are still going to use 1-rep maxes for our primary means of developing intra/intermuscular coordination, but there are a few strategies we can use to ensure we incur extra volume when needed.
Steve “Kono” Konopka and I go more in-depth about our wrestling programs, particularly topics covering: in-season training goals, off-season exercises to avoid, signs for a recovery session, favorite exercises, and a sample in-season schedule.
What’s wrong with powerlifting? Not online coaching. Not Crossfitters doing meets. Not other lifters secretly being deep cover Nazi operatives. Not anything about other lifters, or coaches, at all. All that’s really wrong, from my perspective, is this...
Are you making the most of your abdominal pressure during three big lifts: squats, bench press, and deadlift (or the clean and jerk if you compete in weightlifting or crossfit). Oh, the power of a breath.
Monolift commandments for those new to the monolift, monolift commandments to heed today as a way to avoid tragedy in the future, and monolift commandments to help get the most out of this amazing piece of powerlifting equipment.
In recent months, my fiancée noticed long pauses between breaths while I’m asleep, followed by gasping for air. Not good. If it’s like everything else in my life, this major CPAP milestone should make for a good story. Plus, my readers really seem to enjoy it when I suffer.
It is nothing and everything all at once. It is something that comes on strong and pulls you in. It strips everything away, but if you stick with it and trust it, then it will give you more than you can imagine.
Like all portions of the 8x8 program, this leg day is going to consist of eight sets of eight reps, with a thirty-second rest in between each set. JJ, who is helping us out in this video, followed the program for six weeks and saw great results.
As I got stronger with pulling conventional, a funny thing happened. My weak point went from being off the floor (where it was when pulling sumo) to just below the knee. I had to go back to the drawing board and figure out what exercises would get me stronger.
All that matters is how you look, and if using equipment allows you to train heavier and harder, build more muscle, and ultimately look better, then you should use it! Here are my top-5 powerlifting Christmas gifts for bodybuilders.
They're here because they travel during the week and are training out of the hotel’s fitness center, or they work days and can train only late at night, which requires him to go to one of those 24/7 fitness places where there is “no yelling, no chalk or pretty much no anything you would require for serious training.”
Since most units don’t really allow for rest days other than the weekend, I’m looking for the biggest-bang-for-my-buck exercises that I could be able to fit into a morning training session. Also, I’m working based on the assumption that Fridays are company/battery runs.
You find a coach you feel is the best choice, and you make an inquiry. It’s a good fit, and you compensate him or her. You’re a powerlifter with a coach now. You await your program to begin your journey under the guidance of your chosen coach.
For the record, I'm not writing this article to bash box programming; I'm writing this to present an alternative way of doing things while STILL utilizing the best aspects of box programming. Our strength training model is what we've used with nearly 20,000 athletes (in a group setting) worldwide with great success.
You may have several points in your life where you'll see the contrast of differing lifestyles on training and programming. While the principles of your training philosophy may remain the same no matter what job you have, how those principles are applied differs based on the situation.
Instead of just trying to get strong by getting as big as humanly possible, many lifters are paying more attention to their muscularity. Just take a look at Larry Wheels or Dan Green, and you’ll immediately know how successful this strategy can be.
There are two worlds in which we all reside. There is the “gym world”, a world where everything pertains to the gym and your training, where your goals and aspirations for the platform are created, pursued, and lived out. The other world is the outside world, comprised of everything else.
From chest-supported rows, to vertical pull-downs and face-pulls, Tate tightens up Rusin’s supporting exercises to ensure that they are addressing his weak points in a way that will have correspondence to the “big three” lifts.
Approach programming as you would approach written materials relevant to our field. One doesn't simply open Supertraining, and begin perusing its contents. Supertraining requires a foundation of knowledge prior to endeavoring to cognize its contents.
I’ve been completely immersed in the sport of powerlifting for over 25 years. When you reach this level of knowledge and experience, some people assume that you just stop asking questions. Wrong! I ask questions all the time.