In other words, ONLY the three lifts are performed from here on. Virtually ALL of your assistance exercises for the first 4 weeks of this mesocycle MUST be geared toward eliminating your perceived weaknesses.Įliminate all assistance exercises after this date. Learn from the best in the industry! About The Author. Squatwon the world championships three times in the sport of powerlifting, and at age 45 performed a competitive squat with pound at a body weight of pounds. You may extend this training scheme to 24 weeks if you like. Adjust them if necessary, but not haphazardly. You must begin by calculating training poundages based on percentages of your current maximum in each of the three lifts.Įach week, use the tabled amounts in computing training poundages at 80, 85, 90, 95, and percent. This basic scheme of periodizing your training intensity relative to anticipated increases in strength is applicable to any other exercise or muscle group. The precise increase in poundage will vary from athlete to athlete and from muscle group to muscle group. It may just as easily be 2 pounds or 8 pounds. Emphasis on perfect form and maximum acceleration-do NOT do singles or attempt lifts you're not absolutely sure you'll do for 2 reps save your mental energy for the meet. Supplements directed at tissue repair, recovery between workouts, and recovery between sets. Continue following the five rules of good nutrition important! Assistance exercises are now all done with explosive concentric movement, with the eccentric movement reduced or eliminated. Limit strength in all prime movers of lifts. 12 Weeks to the Platform: Your First Powerlifting Meet Your supplements should be chosen on the basis of immediate needs only e. Modify your lifestyle to include therapies as directed, improved dietary manipulation and sleep habits. General foundation of limit strength in all synergistic and stabilizer muscles. Following the 8th week, very relaxed and laid back off-days are vitally important. Recovery becomes a critical factor by then. Assistance work is allowable ONLY on scheduled workout days after the 4th week of training. It's best to schedule two short workouts per training day as opposed to one long one. This type of training schedule combines workouts and exercises that will meet all your basic needs-limit strength and speed-strength. Keystone DL 3x10 4.The best way to train for competitive powerlifting is on a cycle training schedule. They all improved their body composition as well. They trained 4 days per week with the usual split: Squat Monday Bench Wednesday Pull Friday and we added a 4th day in with Presses and extra upper assistance work. The primary focus was to get them REALLY strong, do a ton of rep work to increase muscle mass and get them as good as we could at the bench press in a very short time. First, all of the ladies had experience with the Squat and Deadlift and were solid technically as they came from our Personal Training program, the TPS Method. Let me explain what we are doing with this block of training. You must have JavaScript enabled in your browser to utilize the functionality of this website. JavaScript seems to be disabled in your browser.