Powerlifting is the ultimate test of strength. On a platform is a weight, that hopefully you have never lifted before in your life. It is your last lift of the day, and you have to make this dead lift to achieve a life-time personal best. The feelings you are experiencing range between fear and excitement, and together they make for a powerful combination to help motivate you to “just get it done.”
There is no better feeling about powerlifting than pulling the last dead lift to set a new personal best, either in the deadlift or the total amount you lifted that day. And on the other way, is that if you miss that dead lift, then there is no more powerful motivator for training either!!!
So, what should training look like for someone who just wants to do “this” for fun?
There are a few options… there is a 3 day per week program that will have you focusing on a heavier big lift and then a lighter, more technical lift and then some auxiliary exercises to help toward a specific lift.
Then, for people who just love the gym, there are programs that are designed to be higher in frequency of lifting, somewhat higher in volume where the intensity of each lift raises and lowers throughout the week so that your neuromuscular system does not freak out too much!
I was lucky enough to meet Dietmar, the coach of the Norwegian Powerlifting Team whilst in Finland this year. He was an amazing man, and talked to me about his strategies and ways of preparing lifters for competitions. He talked about developing lifters and then some of his elite lifters. You can see a great interview with him HERE which is well worth a watch if you love the sport of powerlifting.
So, what do I prefer as a coach? If you want to be really competitive, then the high frequency programs are better for both novice and advanced lifters. Why? Because I can break apart volume of your lifting throughout the week and I can have you lifting at higher intensities for shorter periods, maximising body composition gain, AND your maximal strength gain. Repeatedly now I have seen the benefits of the Norwegian type programs, with gains of 20kg over 8 weeks in 1RM’s seen within our lifters at Vector Health since I have come back from Finland in June of this year.
What are the risks? In my opinion, you must be focused on your performance 100% of your training time. If you have extra “distractions” such as increased employment workload, tiredness, sickness or you are studying really hard, then you MUST consider the intensity and volume of your training during these difficult times. If you do not, then something will break, not necessarily your body, but you will not be able to tolerate the intensity of the training loads and you will not be able to complete the work that is set with the desired approach.
I personally focus on building power, through bar speed, especially in our warm up phases towards higher intensity lifts. This is something that I have personally found very beneficial especially when approaching your 1RM (or new 1RM) in competition. I especially find that psychologically, it helps as the weight gets heavier and it pulls apart your technique without having to go particularly close to 1RM.
What are some of the mistakes that people make?
1. Going way too heavy in training. Peaking means that you are ready on a day to lift heavier than EVER before. NOT meaning that you did an awesome 1RM PB in the gym 2 weeks before a competition and then you get onto a platform and lift 10kg below this because you have not been able to recover properly!
2. You can train hard, but you MUST be able to recover from what you are putting yourself through. This means that drinking alcohol during heavy phases is not particularly the best idea, considering the inflammatory effects that it has on your body. If you are going to do a massive dead lift session, and then go out all night and sleep for 4 hours, then expect to turn up the next day and lift well, it is very unlikely.
3. You must adjust your calorie intake to suit the training you are doing! It is not necessarily what you eat, but when you do! Recovery means consuming the right amount of protein within 20mins of training finishing. So, if you hang around the gym, talk for 30mins after training this counts!! So, supplements such as protein shakes are good for post training especially so that you are helping your recovery!
4. Competing with someone else. This is why this sport is so awesome. Everyone is different, there is no rule on how big, small, tall or short you are. There is a weight class for everyone 😉 So, this means that if you are competing with someone else, then you are taking away from your own performance. My attitude is that unless it is about winning a national or world championship, then worrying about someone else is not worth it, and then still really, it is about you anyway. Only YOU can lift that weight. All the encouragement in the world will not do it. You have to believe. So, compete with yourself, and if that is good enough to beat someone, then be very pleased with that!
5. Not talking to your coach enough. Coaches do not read minds!! We sometimes try, but we prefer if you just talk to us about both good and bad things! It helps us know you as a lifter, and it helps clear up misunderstandings before they become a problem!
So, the sport of powerlifting is growing. I personally love the sport now, as it gives me a real sense of personal satisfaction to see someone do something on a platform that has never been done before in the gym!! It is a real battle within your mind, to see how far you can get your body to go. I really encourage people to give the sport a go. Its not about anyone else, it is just about you!
SPECIAL OFFER:
If you are interested in powerlifting in 2016, then I am putting forward an offer that will not be repeated for at least 6 months.
For anyone who is interested I am personally offering a 1 hour coaching session to get you started if you sign up to train at Vector Health for 6 months! This is worth $130. We do not charge joining fees, we just charge a flat $65 a month currently to train in a performance coaching centre. I am also offering your first program for free, which is worth $99!
If you are interested in this offer, please register HERE by the 31 January 2016!
Yours in strength,
Glenn Hansen
Director Coaching
Vector Health
Ph 4927 8190
E glenn@vectorhealth.stagingarea.net