16 May

Courtesy of: Guihphoto

Accessory work for powerlifting

What you should be doing
We can define accessory work as everything you do within a training session after the completion of the main exercise or exercises, which will usually consist of the competition lifts or close variations. Traditionally, accessory work can be understood as higher repetition ‘’bodybuilding’’ exercises, or, sometimes, as conditioning training.

Now, several factors have an influence on how accessory work Read more…

09 May

Conditioning for Powerlifting

What is Necessary?
Two factors mainly determine powerlifting success: maximal strength and hypertrophy. And then again, hypertrophy only matters because the amount of muscle mass an individual possesses influences the potential he has to develop absolute strength.

The task that needs to be accomplished in powerlifting in regards to conditioning is expressing maximal strength on the platform, and be able to use maximal force for nine attempts, Read more…

01 Jan

Potential in Powerlifting

Athletic potential has been particularly studied in recent years in the field of training theory.  What makes a great athlete? Is it possible for anyone to reach high levels in sport?  To what extent do genetics play a role?  While the answers to these questions make for a far broader text than the article you are presently reading, we want here to take a look at Read more…

01 Nov

Exercise Variation and Training Transfer

Exercise variation is used by all coaches.  Very seldom will you see an athlete performing exclusively competitive movements during the training process.  Most trainees use a wide variety of exercises in their preparation, especially beginner to intermediate athletes.

While variation is certainly necessary, it is often used with an instinctive approach as opposed to being applied with a solid understanding of the training process.

Three main Read more…

25 Oct

Directed Adaptation

We’ve written on the idea of having specialized training blocks of concentrated workloads for advanced athletes in past articles[1]. We’ve mentioned as well the fact that the human body will react to stressors by remodeling it’s systems to better withstand further exposure to said stressors.

For the training effect to be substantial as well as durable, stimuli of the same type should be presented in sequence for a Read more…

26 Sep

Fatigue Management in Powerlifting

Fatigue Management is often misunderstood and ill applied in self trained athletes.  Muscular failure is reached often and lighter work is disregarded.  While training hard is an absolute requisite to get better, knowing when to back off at the appropriate time will definitely help you reach your goals in a faster and safer manner.

Adaptation will take place during recovery times and not during training itself.

One Read more…

25 Aug

Periodization for Powerlifting

In previous installments, we’ve exposed the concept of periodization, first through its classical model and then its more recent and refined block model.  With the basics in place, it’s now time to tackle on periodization specifically for powerlifting.

The first thing to do when attempting to design intelligent training for a sport is to look at the biomotor abilities needed to perform said sport.

The first thing to Read more…

13 Aug

Block Periodization Model

In my latest article about programming we introduced the concept of periodization, a system used to divide training into different segments.  We presented the classical model, where a full training year is divided into three phases (preparation phase, competition phase and transition phase).  As you might recall, our conclusion was that while useful, this model has become somewhat difficult to use in modern sports practice, where Read more…

13 Aug

Classical Periodization Model

Proper programming is crucial to sports progress.  A vital component of adequate programming is periodization, which is simply defined as a “method by which training is divided into smaller, easy-to-manage segments that are typically referred to as phases of training[1]”.  This allows correct organization and adequate variation of training for you to reach your goals at the appropriate time.

The conventional periodization model is usually divided into Read more…