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The main difference between powerlifting and other sports is the weight it places on the human body. In this regard, questions arise: how to specialize in training to achieve maximum results? What kind of training program is needed for a powerlifter? What kind of diet and rest is needed? How to protect yourself from injuries and what sports nutrition works to help improve performance? This will be discussed in this article.
What is Powerlifting?
Powerlifting is a sport in which the main objective of competitors is to raise the maximum weights in three lifts, in accordance with established rules. Lifters do not have to develop endurance, the same as Crossfit athletes. Unlike bodybuilding, where the athlete tries to show the maximum muscle volumes and proportions, the powerlifters try to increase their strengths, and at the same time, stay in their weight category.
Basic Principles of Strength Training
In powerlifting, training is a force of nature. This means that the athlete should gradually increase the intensity of the training and increase the weight of the barbells. Unlike bodybuilding, where an athlete tries to work out one or several muscle groups for training and performs 3-4 working approaches in 10-12 repetitions, the lifter focuses on one or two complementary movements in 4-5 sets in each session, for 3-6 repetitions each.
Day and Power Regime in Powerlifting
Since lifting heavy weights takes a lot of energy, the athlete should make sure they get proper nutrition and rest. The basis of the diet should be complex carbohydrates, which replenish the body’s energy reserves and serve as a fuel for repair of muscle fibers damaged during training. You can find complex carbohydrates in cereals, starchy vegetables, and bakery products. Unlike bodybuilders, lifters should not be afraid of simple carbohydrates, which are full of sugars, and serve as a good source for quickly replenishing energy right after training.
The second focus is proteins, which are used as a building material for damaged muscle fibers. Foods rich in protein include poultry, fish, eggs, dairy products.
Fats are on the third place in the diet. They are necessary to maintain immunity, for the normal functioning of ligaments and joints, etc. Monounsaturated fats, which are rich in seafood, nuts, and seeds, are especially useful.
The ratio of carbohydrates, proteins, and fats in the daytime diet should be about 50/35/15%, respectively.
Sleep is also an integral part of the recovery of the lifter. Sleep experts recommend at least 8-10 hours per day, while it is desirable to allocate at least one hour for a daytime sleep. After all, muscles grow not in training, but during rest.
Preparing a powerlifting training program
Frequency of sessions
Strength training requires more time for rest, both between the lifts and between sessions.
If the bodybuilder spends 30-60 seconds to perform the exercise, then the lifter needs 2 to 4 minutes.
And before the next exercise, it takes up to 5 minutes of rest. As for the number of sessions per week, the optimal number is 3 or 4.
Choice of Exercises
Three powerlifting styles are a squat, a bar bench press, and a deadlift. They are also called basic exercises. Without them, it is impossible to obtain maximum strength and impressive muscle size. The powerlifter’s arsenal should also include auxiliary exercises, which are designed to eliminate weakness in the performance of competitive movements. These include hyperextensions, press kicks, tilts with a barbell, pull-ups, push-ups on bars, etc.
Barbell Weight Increases
In powerlifting, you can not linearly increase weight on the bar from session to session, which will certainly lead to a state of overtraining and can discourage any desire to improve. It is alternate lift types. Alternate heavy workouts and light ones This alternating can be used both in the weekly plan and monthly. For example, in the first week the athlete squats 100 kg in five sets of 6 repetitions, the second – 60 kg in three sets of 8 repetitions, the third 80 kg in four sets of 5 repetitions.
Examples of training programs for powerlifting
An example of an alternating training program in a weekly cycle, with three trainings per week:
- Squats with a barbell on the shoulders 20 kg * 10 times, 40 kg * 10, 60 kg * 8, 80 kg * 3 p-yes * 8.
- Press the bar with a narrow grip 20 kg * 10, 40 kg * 10., 50 kg * 3 p. * 10p.
- Slopes with a barbell on the shoulders of 50 kg * 3 p. * 8 p.
- Hyperextensions without weights 4p * 15 r.
- Stanovaya traction 20 kg * 10, 40 kg * 10, 60 kg * 8, 80 kg * 8, 100 kg * 3 points * 8.
- Thrust rod on straight legs 60 kg * 3 p. * 8 p.
- Pulling 50 repetitions in any number of approaches
- Twisting in the Roman chair 50 repetitions
- The bench press 20 kg * 10, 40 kg * 10, 60 kg * 8 ., 80 kg * 3 p. * 8.
- Push-ups on the uneven bars 50 reps
- Squats with a barbell on the chest 20 kg * 10, 40 kg * 10 , 55 kg * 8., 75 kg * 3 p. * 8.
- Hyperextension without weights 4p. * 15 r.
Prevention of injuries in powerlifting
To avoid injury, do not try to master the technique of the new exercise yourself, but ask for help from the coach, or from an experienced athlete. If you follow the technique, the risk of injury is very small. Do not try to build up the weight on the rod too fast, everything needs to be done correctly and in a timely manner. To protect your waist, you should use a weightlifting or powerlifting belt. To save your knees you can use special or medical knee pads. To protect the hands, there are wrist bandages.
TOP 5 Food Additives in Powerlifting
The fifth place in this rating belongs to Tribulus. Taking it while eating will help increase the production of your own testosterone, and accelerate recovery after training.
The fourth place was protein complexes. They should be used depending on the type of protein in them. This can be casein, whey, soy isolate or concentrate. But in any case, protein is the building material for your muscles.
The third place is occupied by complex amino acids (BCAA). Unlike protein, they directly get into the blood, thereby protecting your muscles from destruction after heavy training. Amino acids should be consumed immediately after exercise and before bedtime, in the form of capsules or powder.
The second place belongs to weight gainer supplements. Due to the combination of complex carbohydrates and protein, this nutritional supplement will give the athlete energy for training and will maintain a reserve of strength. Also, weight gainers are indispensable for athletes who cannot gain weight or want to move to the higher weight category.
And the first place among the most used additives powerlifters need is creatine. With the help of creatine, athletes can significantly increase their strength. It is advisable to consume creatine after training in an amount of 5 grams, dissolving it in juice or in water with the addition of honey.
And remember, the most important thing in any sport is willpower! Set a goal and steadily move towards its achievement!