Powerlift Training

The Deadlift

The deadlift is one of the sweetest tests of sheer, raw power.  In this post we'll talk about this lift and how to train for it.

Push or Pull?
Good question.  The answer is: it's both.  Some lifters think of this lift as pressing into the floor.  No matter how you look at it; the deadlift involves a lot of muscles.  Some say that this one lift is an example of one of the most complete exercise lifts you can do.

Grip Choices

You can choose from standard overhand grip or the reverse grip.  Both are pictured above.  Experiment with both grip techniques to see which works best for you.

Stance Choices

Sumo Stance
Sumo stance as pictured above is the less popular option.  Characterized by a wide footing and hands inside the legs.  Try it; you may like it.

Standard Stance

The standard stance pictured above is more popular.  Try both the sumo and the standard stances to see which works best for you.

Supporting Exercises

Box Jumps

Box Jumps develop explosive lower body power.  Do a whole bunch of them and they'll quickly become a cardio workout.  Box jumps develop the glutes and hamstrings.  Also good for general athletic body awareness, balance and proprioception.

Glute Ham Developer

The Glute Ham Developer is a beast.  Even with just bodyweight this is a tough exercise.  If you have one of these rigs at your gym try 3 sets of 8-10 reps of these.  After that gets too easy - try holding a plate to your chest.  If you don't have a Glute Ham Developer, you can try kneeling on a mat while a buddy holds your feet down.

Deadlifts Off the Block

Once every few weeks, throw this twist into your routine.  Deadlift while standing on a stable surface that is 1 to 3 inches off the floor. You are forced to reach farther down for the bar.  Try this at the 50 - 75% max range of your workout.  It helps develop that deep power at the start of your lift.  Go for 2-3 sets of 6-8 reps.

Deadlift

The best way to get strong in the deadlift is...to...deadlift.  Start with a thorough warm-up with 30% of your max lift.  Go for 2 sets of 8-12 reps.  Work on technique.  After you're warmed-up, start slapping on more plates.  Quickly work up to singles.  By the time that you're at 80% max you should be doing single reps.  Keep adding more weight for each successive lift.  Challenge yourself each workout to beat your last maximum level.  Blast out an honest deadlift workout once a week.

"LIFT IS GOOD"


Tom

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Help! I'm Going to Daytona!

Panic!

So, you thought that you were going to visit your folks or otherwise do something fat-friendly for March Break?  But, now your friends have convinced you to join them in the sunny, sandy south.  The problem is...you've been swilling beer and lattes all winter and have been slowly moving up in pant sizes. 

What to Do

Starting right now: eliminate salt and sugar.  Scrutinize the nutrition labels on all your food.  Start and keep a food diary.  Cut out all booze.  Cut out all bread and anything like bread (pizza dough, bagels etc).  Cut out all soft drinks.  Be careful with pasta.  I'm not talking about normal healthy nutrition here.  I'm talking about emergency fat loss diet time.

Jack Some Iron

Intense weight training will burn blubber.  Not only do heavy lifts demand a lot of caloric energy but they develop muscle tissue which burns even more calories.  Deadlifts, like the lady in the picture is doing are excellent.  Split your routine so that you are blasting iron 6 days/week.  Think of the beach.  Promise yourself that you will stay in better shape next year.

Pay Your Cardio Dues.

You need to do cardio twice a day to blitz your body over the next 3 weeks.  Do a 20 minute cardio session first thing in the morning before you eat.  Do another 30 minute session later in the day, after your weight training workout.  Do whatever it takes to get your heart pumping. 

If you're not sweating and breathing hard and gulping water; you're not pushing yourself hard enough.  This is workout cram time.

Keep Track

You're on a mission.  You need to stay focused.  Put up a calendar with a count-down on it.  Write out your workouts and write down your weight.  Drive yourself.  Be obsessed.

Keep Motivated

Find a picture of what you want to look like and tack it up on your fridge.  That way, before you pull the handle to gobble some cheddar, you'll be struck with a pang of guilt.  Hopefully, it works.

 



Find a Workout Partner

Link-up with someone who will push you and hold you accountable.  Pick someone who has the same work ethic that you do (or even better).  Push each other.  Compete with each other.

Good Luck

You have about three weeks until showtime.  Make them count.

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Your First Powerlifting Competition

Plan Early

Find a competition that is still about 6-8 months away.  This will give you plenty of time to plan a good training strategy.  If you have to rush to get ready for a competition, there's a greater chance of injury.

Do Your Homework

Find out what the rules are for the competition.  Different clubs use slightly different rules and words of command.  Make sure that your training follows the regulations; that way, when the chips are down and you're in the heat of battle, you'll lift properly - just lift you did hundreds of times in training.  Make sure that the equipment you choose meets regulations - nothing is worse than having your favourite belt disallowed the day before the event.

Make a Sensible Training Plan

When you're still 3-4 months out from the competition, you should still be doing overall strength training.  Work on core strength, shoulders...everything.  Include all the basic powerlifts in your training throughout this time.  Aim to keep adding weight onto your lifts.  At this phase you should be doing 3 sets of 6 rep max.  You're hammering home the muscle-memory and tuning-in balance and timing while adding strength.

Final Attack

2 months out you need to focus on the 3 main powerlifts.  I throw in some plyometrics like box jumps and plyo push-ups to increase fast twitch speed.  Starting 1 month out, you'll want to focus on rehearsing for the big day.  Practice your warm-up (keep it light!).  Hit three attempts on each lift just like it was showtime. Know what your body is capable of.  Think about what your first, second and third attempts will be.  The very last workout should be about 5-7 days from the big competition.  Eat well the morning of the competition and bring some healthy snacks like raisins, almonds, fruits etc with you to keep your energy up. 

Bask in the Glory

Enjoy your big day.  All eyes will be on you and everyone cheering for you as you wrestle gravity for control of that bar. 

Tom

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