Download the powerlifting program. Powerlifting for beginners - the basics of eventing in detail

The key difference between powerlifting and other strength sports is the unconditional priority of strength over other functions of the human body. This raises questions: how to specialize your training to achieve maximum results in strength indicators? What kind of training program is needed for a powerlifter? What diet and rest regime do you need? How to protect yourself from injuries and what sports nutrition works and will really help you achieve good strength performance? This will be discussed in this article.

What is powerlifting

Powerlifting is a sport in which the main goal of the competitors is to lift maximum weights in three exercises, in accordance with established rules. Lifters have no need to develop endurance like CrossFit athletes. Unlike bodybuilding, where an athlete tries to show maximum muscle volume and proportions, powerlifters try to increase strength and at the same time stay in their weight category.

Basic Principles of Strength Training

In powerlifting, training is of a strength nature. This means that the athlete must gradually increase the intensity of the training and increase the tonnage of weights lifted. As for the work regime, unlike bodybuilding, where an athlete tries to work one or several muscle groups during a workout and performs 3-4 working approaches in 10-12 repetitions, a lifter trains one or two competitive movements in 4-5 approaches in each lesson 3-6 repetitions each.

Daily and nutritional regimen in powerlifting

Since training with heavy weights takes a lot of strength and energy, the athlete should take care of adequate nutrition and rest. The basis of a powerlifter’s diet should be “complex” carbohydrates, which replenish the body’s energy reserves and serve as fuel to repair muscle fibers damaged during training. There are enough such carbohydrates in cereals, starchy vegetables, and baked goods. Unlike bodybuilders, lifters should not be afraid of “simple” carbohydrates, which abound in sweets and baked goods, as they serve as a good source for quickly replenishing energy immediately after a workout.

In second place in the diet of a strongman are proteins, which are used as building material for damaged muscle fibers. Protein-rich foods include poultry and fish, eggs, and dairy products.

Fats come in third place in nutrition. 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 a powerlifter's daily diet should be approximately 50/35/15%, respectively.

Sleep is also an integral part of a lifter's recovery. Security forces must sleep at least 8-10 hours a day, and it is advisable to allocate at least one hour for daytime sleep. After all, muscles do not grow during training, but during rest from them.

Creating a powerlifting training program

Frequency of classes

The specific nature of strength training requires more rest time, both between sets and between sessions.

If a bodybuilder needs 30-60 seconds to repeat the exercise, then a lifter needs from 2 to 4 minutes.

And before performing the next exercise, you will need up to 5 minutes of rest. As for the number of visits to the gym per week, the optimal number will be 3 or 4.

Selection of exercises

The three pillars of powerlifting are the squat, bench press and deadlift. They are also called basic exercises. Without them, it is impossible to obtain monstrous strength and impressive muscle volumes. A powerlifter's arsenal should also include auxiliary exercises that are designed to eliminate weaknesses when performing competitive movements. These include hyperextensions, leg presses, barbell bends, pull-ups, dips, etc.

Periodization of loads

In powerlifting, you cannot linearly increase the weight on the bar from workout to workout; this method will certainly lead to a state of overtraining and can discourage any desire to train further. It is worth using the technique of load periodization. The method consists of alternating loads, that is, heavy workouts are replaced by light ones, and those in turn are replaced by medium ones. This periodization can be used both weekly and monthly. For example, in the first week an athlete squats 100 kg in five sets of 6 repetitions, in the second - 60 kg in three sets of 8 repetitions, in the third 80 kg in four sets of 5 repetitions.

Examples of Powerlifting Training Programs

An example of a training program with periodization in a weekly cycle, with three workouts per week:

Monday

1. Squats with a barbell on the shoulders 20 kg * 10 times, 40 kg * 10 times, 60 kg * 8 times, 80 kg * 3 reps * 8 times.

2. Close-grip bench press 20 kg * 10 rubles, 40 kg * 10 rubles, 50 kg * 3 sts * 10 rubles.

3. Bend-overs with a barbell on the shoulders 50 kg * 3 p. * 8 r.

4. Hyperextension without weights 4 p. * 15 r.

Wednesday

1. Deadlift 20 kg * 10 r., 40 kg * 10 r., 60 kg * 8 r., 80 kg * 8 r., 100 kg * 3 p. * 8 r.

2. Barbell row on straight legs 60 kg * 3 p. * 8 r.

3. Pull-ups 50 reps in any number of sets

4. Roman chair crunches 50 reps

Friday

1. Bench press 20 kg * 10 r., 40 kg * 10 r., 60 kg * 8 r., 80 kg * 3 p. * 8 r.

2. Dips without weights 50 reps

3. Squats with a barbell on the front 20 kg * 10 rub., 40 kg * 10 rub., 55 kg * 8 rub., 75 kg * 3 p. * 8 rub.

4. Hyperextension without weights 4p. * 15 rub.

Injury Prevention in Powerlifting

To avoid injuries, you should not try to master the technique of a new exercise on your own, but ask for help from a coach or an experienced athlete in the gym. If the technique is followed, the risk of injury is very small. You shouldn’t try to increase the weight on the barbell too quickly; everything needs to be done correctly and in a timely manner. To protect your lower back, you should use a weightlifting or powerlifting belt. To protect your knees, you can use special or medical knee pads. To protect the hands, there are hand bandages.

TOP 5 nutritional supplements for powerlifting

In fourth place were protein complexes. They should be used depending on the type of protein used in them. It can be casein, whey, soy isolate or concentrate. But in any case, protein is a building material for your muscles.

The third place is occupied by complex amino acids (BCAA). Unlike protein, they directly enter the bloodstream, thereby protecting your muscles from destruction after hard training. Amino acids should be consumed immediately after exercise and before bed, in capsule or powder form.

Second place belongs to gainers. Due to the combination of complex carbohydrates and protein, this nutritional supplement will give the athlete energy for training and maintain strength until the end. The gainer is also indispensable for athletes who cannot gain weight or want to move up to a higher weight category.

And creatine deservedly takes first place among the most used supplements by powerlifters. With the help of creatine, an athlete can significantly increase their strength performance. It is advisable to consume creatine after training in an amount of 5 grams, dissolving it in juice or water with the addition of honey.

And remember, the most important thing in any sport is willpower! Set yourself a goal and steadily move towards achieving it!

Training principles from one of the most titled strongmen:

If you want to develop muscle strength and bench heavy weights, welcome to the world of powerlifting. This sports discipline allows you to methodically increase strength indicators by lifting more and more weight. What is powerlifting, how to build a training program and train correctly?

What is powerlifting

Powerlifting is a strength sport, the essence of which is to develop the athlete’s strength, and the result is lifting the maximum possible weight. Thus, the achievements of a powerlifter are measured in the number of kilograms lifted.

Unlike regular bodybuilding, powerlifting does not involve the pursuit of beautiful body lines.

An athlete's qualifications are determined by performing basic multi-joint exercises. Performance is assessed according to three parameters:

• correct execution technique;
• total weight taken;
• number of repetitions.

All three factors are taken into account in competitions. Moreover, with the same weight taken by two athletes, victory will go to the one whose body weight is less.

Powerlifting Principles

The key goal of powerlifting training is to gradually increase the weight lifted to the maximum possible, while there is no emphasis on developing endurance. Also, the athlete does not strive to gain weight or gain relief.

But for the effect to be truly impressive, you need to strive for results by observing the following principles:

• Variability of training. This means that the intensity of training should alternate. For example, after a high-intensity workout, there is a low-intensity workout with light weight, and then again with a heavy weight and high-intensity workout. This is necessary so that the muscles have time to recover.
• Do not increase the weight unplanned, even if it seems that the current one is easy to lift. It is important to strictly follow the selected training program. The working weight should remain at the same level for at least two weeks. This will allow the muscles to maintain and increase their strength.
• No need for forced repetitions. Forced repetitions are those very last presses that are done through force. Since powerlifting doesn't require endurance and the weight used is so heavy, forced reps not only won't help, but can also lead to injury. There is no point in doing them.
• No additional exercises and strict adherence to the program.

Daily and nutritional regimen in powerlifting

To develop muscle strength, it is important to devote a lot of time to muscle growth and recovery. As you know, muscles recover effectively during sleep and rest. Therefore, an athlete’s sleep should be complete and amount to at least eight hours.

Huge strong muscles also require special nutrition. Therefore, when creating a powerlifting program, coaches advise taking into account the following points:

• Eat only natural products, excluding synthetic semi-finished products.
• Avoid constant consumption of unhealthy drinks and overly sweet foods. This results in elevated insulin levels, which is not desirable for a powerlifter.
• You need to eat every two or three hours. It is this food intake schedule that will ensure maximum muscle mass gain in the shortest possible time without increased formation of fat in the body.
• You need to eat enough protein at every meal. This can be lean meat, as well as eggs, cottage cheese, cheese, legumes, milk, protein supplements.
• Combine the consumption of plant and animal proteins throughout the day.
• Enrich every meal with raw vegetables. This helps speed up metabolism, eliminate toxins and improve overall performance, which ultimately leads to increased strength.
• Consume fast carbohydrates only after training.
• Avoid trans fats.
• Eat healthy fats such as virgin vegetable oils, red fish, and nuts. You can also add fatty acid supplements to your diet.

By following all these rules, you will indirectly affect your strength performance.

Powerlifting Exercises

Exercises in powerlifting do not differ in variety. The most important thing is a gradual increase in weight and very clear and competent adherence to technique. The technique must be honed to perfection, because the work is carried out with a lot of weight, and violations in the execution of exercises can lead to serious injuries.

Squats with a barbell on your shoulders, how to do it correctly

This exercise is a basic exercise for lifters. It engages the muscles of the entire body, but mostly the legs, buttocks, core and abs.

Technique:

1. Grasp the bar with both hands, bring your shoulder blades together, place the bar on your middle trapezius and rear deltoids. Stand under the barbell, distributing your weight evenly on both legs. Remove the barbell from the bar and take two steps back with your feet approximately shoulder-width apart or slightly wider. This will be the starting position.
2. As you inhale, bending your knees, we squat. We keep the back straight, without bending, only the natural lordosis in the lower back remains. We direct our gaze straight ahead. We concentrate on the tension in the leg muscles. The body leans forward slightly, the knees do not go beyond the line of the toes. The legs stand firmly on the entire foot.
3. At the exit, we straighten our legs and stand in the starting position.
4. Repeat the required number of times.

A variation of the exercise is the front squat. The technique is the same, only we place the barbell on the upper part of the chest and deltas. In this case, the emphasis is on working the quadriceps.

Video: Squats with a barbell on the shoulders - strength training

Close grip bench press

The exercise targets the shoulders, forearms and trapezius.

Technique:

1. We lie down on the bench, grab the barbell with an overhand grip, placing our hands slightly narrower than our shoulders (at a distance of about 20–30 centimeters from each other).
2. We remove the barbell from the bar and smoothly lower it to the chest.
3. Slowly raise the barbell up as you exhale, fully straightening your arms.
4. As you inhale, lower the barbell to your chest again.

This exercise perfectly works the back muscles, gluteus maximus, spinal extensor muscles, and abdominal muscles.

Technique:

1. We stand straight, legs slightly wider than shoulders, slightly bent to the knees, toes slightly turned away from each other.
2. We take a barbell and place it on the upper trapezius and rear deltoids.
3. As you inhale, moving your pelvis back, bend down with the barbell. Movement occurs only in the hip joints. Ideally, you should bend over at a 90-degree angle until your torso is parallel to the floor.
4. We return to the starting position as we exhale.
5. Repeat as many times as necessary.

This exercise can be quite traumatic; beginners are advised to exclude it or perform it with an empty bar.

Video: Forward Bends with a Barbell on the Shoulders

A classic exercise for bodybuilding and powerlifting. It is a basic exercise and works muscles such as:

• spinal extensors;
• latissimus dorsi muscles;
• upper back muscles;
• buttocks;
• thigh muscles;
• quadriceps;
• muscles of the forearms.

Technique:

1. Starting position: feet shoulder-width apart, parallel to each other, toes on the bar of the barbell lying on the floor. We grab the bar with an overhand grip, with our wrists slightly wider than shoulder-width apart, our arms perpendicular to the floor, and our shoulders positioned directly above the bar.
2. As you exhale, we lift the barbell smoothly and evenly, the bar sliding along the legs. Raising the barbell above the knees, straighten the torso as much as possible and bring the shoulder blades together, concentrating on working the back muscles.
3. Moving the pelvis back, we gradually lower ourselves to the starting position, also sliding the bar along the legs.
4. Once the pancakes touch the floor, repeat the required number of times.

During the exercise, the lower back should be slightly arched at all times, and the gaze should be directed upward. There is no need to make sudden jerks; we work extremely smoothly and calmly.

Video: Deadlift

This exercise works great on the back muscles and the back of the thighs. It is performed in a special simulator.

Technique:

1. We customize the simulator to suit your height. It is important that your feet rest comfortably on the bolsters. We take the starting position: straightened up in the simulator, hands behind the head.
2. We lower the body down at a right angle to the legs while inhaling. The back remains straight.
3. As you exhale, raise your body to the starting position, tensing the muscles of your legs and buttocks.
4. Repeat as many times as necessary.

Video: Hyperextension technique

An exercise that trains the gluteal muscles and hamstrings, as well as the back extensors and lower back.

Technique:

1. Starting position: stand straight, grab the bar with a straight grip, palms shoulder-width apart.
2. Keeping your back straight, bend forward as low as possible while inhaling. If it turns out with a straight back until the body is parallel to the floor, it’s good; if the back begins to round, we linger in an accessible position.
3. As you inhale, we return to the starting position.
4. We repeat the required number of times.

Training programs for powerlifters

You need to train every other day. The optimal schedule would be three times a week. During training, you need to increase the working weight according to a given plan and adhere to the general principles of powerlifting, which we discussed above.

Weekly program for beginners

The first day:

• Squats with a barbell on your shoulders. The weight should be taken depending on your physical fitness - from 20 kg and above. Perform slowly 10 times, 3 approaches.
• Bench press with a narrow grip - 3 sets of 10 times, starting from 20 kg and above.
• Bent-overs with a barbell on your shoulders - 10 times, 3 sets.
• Hyperextension without weight - 20 times, 3 sets.

Second day:

• Deadlift - 3 sets of 10 reps.
• Barbell rows on straight legs - 10 times 3 sets.
• Pull-ups - 30 times without additional weight.
• Straight crunches without weight.

Day three:

• Bench press - 3 sets of 10 reps.
• Dips without weights - 30 times.
• Squats with a barbell on the chest according to the same scheme - 3 sets of 10–15 times.
• Hyperextension without weight - 4 sets of 15 reps.

Advanced program

The first day:

1. Hanging leg raises - 15 times, 3 approaches. You can make your legs heavier.
2. Squats with a barbell on the shoulders - 10 times, 3 approaches, with each approach increase the weight by 10–20 kg.
3. Bench press - 4 sets of 10 reps.
4. Bent-overs with a barbell - 4 sets of 10 times.
5. Front squats - 4 sets of 8 reps.

Second day:

1. Incline crunches - 3 sets of 15 reps.
2. Bench press with a narrow grip - 10 times, 4 sets.
3. Reverse push-ups from a bench without weights - 20 times, 2 sets.
4. Reverse grip pull-ups - 4 sets of 8-10 reps.
5. Standing barbell curls - 10 times, 4 sets.
6. Pullover with a dumbbell lying on a bench - 15 times, 3 approaches.

Day three:

1. Deadlift - 10 times, 4 sets.
2. Straight grip pull-ups - 8 reps, 4 sets.
3. Bench press - 10 times, 4 sets.
4. Barbell rows on straight legs - 8 times, 4 sets.
5. Hyperextension without weight - 15 times, 4 sets.

Tips and recommendations for powerlifting, contraindications for beginners

In terms of weights to use in training, most new guys start with 50kg for squats and deadlifts and 30kg for benches. But you should focus on your comfort and capabilities; it is quite acceptable to start with 20 kg. During the training process, each week the weight should be increased by 3 kg for squats and deadlifts, and by 2.5 kg for bench presses. There is no need to rush and try to immediately squeeze 10–15 kg more than last time. The strength will increase gradually. And even if you squeeze more weight, it’s not a fact that you will be able to repeat and consolidate the result in the next workout. Perhaps, by overtraining, you will even roll back in your achievements. Do not hurry.

Powerlifting at home is not recommended, even if the exercises are performed correctly. There are also strict contraindications for powerlifting. You should absolutely not engage in this discipline if you:

• arterial hypertension (high intracranial pressure);
• vertebral hernia or hernia of internal organs;
• oncological diseases;
• haemorrhoids.

You should approach training with caution if you have:

• osteochondrosis;
• scoliosis;
• joint diseases - in this case, you should first consult a doctor;
• retinal diseases also require prior consultation.

The most important thing in powerlifting is strict execution of exercise technique and adequate weight gain. This will help avoid injuries and health problems. Moreover, regular exercise helps increase overall physical performance and can even relieve some diseases, such as pulmonary diseases.

Powerlifting is an interesting sports discipline for strong men and women. These are training programs with a clear plan and systematic work on your body. When engaging in this sport, many, in addition to changes in physical performance, also note an increase in willpower and ability to concentrate.

Powerlifting where to start: basic principles of training, nutrition, technique. How to start powerlifting without a coach, advice from champions.

You can start powerlifting at any age. This sport has no age restrictions, unlike artistic gymnastics or acrobatics. First of all, you need to decide on your goals. Correct goal setting, coupled with competent analysis of results, will help achieve the desired result.

Initial goals: mastering technique, gaining muscle mass.

Mastering the technique of basic movements

Where to start in powerlifting? First of all, you need to decide on the technique of basic movements: squats with a barbell on your shoulders, bench press, deadlift. These exercises involve all major muscle groups, unlike single-joint exercises.

Chasing weights coupled with mediocre technique will soon lead you to stagnation of results, and there is a high risk of injury. Therefore, try to follow all the rules of execution.

Champions not only maintain a consistently high level of technology, they constantly improve it, which allows them to regularly occupy the highest.

The most common mistakes in technique are bringing the knees together in squats, as well as rounding the back in the deadlift. The first mistake can lead to a meniscal injury, the second - to a protusion or herniated disc. Therefore, it is so important to observe the correct technique for performing movements.

The technique of basic movements is described in detail in the following articles:

• Barbell squat technique
• Bench press technique
• Deadlift technique

Basic principles of nutrition in powerlifting

There are 2 extremes in nutrition:

• Eat everything, as much as possible
• Undernourishment while trying to stay in your weight class

If you follow the first principle, you will quickly gain not only muscle mass, but also fat. An unbalanced diet will lead to you having to go dry.

The second principle will not allow you to achieve the desired result. The body will not have enough nutrients. Naturally, you can only dream about the result.

How to start powerlifting? You need to plan your diet. It should contain only healthy products.

Yuri Fomin, MSMK in powerlifting, advises choosing the following products: fish, meat, eggs, cereals, pasta, milk, kefir, cottage cheese. You need to eat at least 3 times a day. It is worth adding sports nutrition to your diet. Gainer, protein, creatine work well here. Help your body grow!

Basic principles of training

Since your body is not yet strong, you first need to gain the necessary muscle mass. That is why the work will be carried out in a multi-repetitive mode. The number of repetitions in this scheme is from 7 to 14 in 3-4 approaches. You will also need to get used to increased pauses between approaches: the muscles need to recover.

Yuri Fomin believes that the psychological attitude before the approach plays a huge role. It is primarily the head that lifts, not the muscles. This is difficult to understand at the beginning. Also, do not forget about quality rest: you need to sleep at least 8 hours.

Powerlifting where to start? You can start with the following training program:

Monday

Squats with a barbell on the shoulders 3-4 sets of 10 lifts

Front squats 3 sets of 10 reps

Leg extensions on the machine 3 sets of 10 times

Wednesday

Wide grip bench press 3 sets of 13 reps

Seated chest press 4 sets of 14 reps

Dumbbell flyes 3 sets of 10 reps

Standing biceps curl with a straight bar, 4 sets of 12 reps

Friday

Deadlift 3 sets of 9 reps

T bar row 4 sets of 14 reps

Abdominal rows on a block to the chest 3 sets of 12 reps

They represent strength training with the aim of developing fast muscle fibers and strength indicators. Strength indicators mean the athlete’s ability to perform basic exercises in one approach for one repetition. Basic exercises are: deadlift, squats and bench press. The military press was once a competitive lift, but due to the high incidence of injuries associated with this exercise, it was removed from the competitive powerlifting program. However, the exercise develops strength well, so this should be taken into account when creating a training program.

During powerlifting training, the athlete purposefully develops energy supply due to the breakdown of creatine phosphate, as well as fast muscle fibers. This method of energy supply is very costly in terms of energy efficiency, so the body uses it only in extreme cases when other methods of energy supply do not cope with the task. In general, there are three methods of energy supply, two of which are anaerobic and one aerobic. Anaerobic include glycolysis, that is, energy supply from glycogen, which is used in bodybuilding, since it best promotes hypertrophy of muscle fibers, and energy supply through the breakdown of creatine phosphate, which allows you to release a lot of energy in the shortest possible time. Aerobic methods of energy supply are designed to perform not very heavy monotonous work; during such energy supply, lactic acid is formed in the muscles, therefore this method is not suitable for increasing strength indicators or growing muscle mass.

The creatine phosphate reserve is depleted very quickly, literally within 10-15 seconds of intense exercise, after which energy supply occurs due to glycolysis for about another 20-30 seconds, and then energy reserves are depleted, and energy supply occurs due to the formation of lactic acid. In this regard, powerlifting training involves low-volume training schemes, during which the athlete is under load for 10-15 seconds per set, and in order for the supply of creatine phosphate to be restored before the next approach, the powerlifter is forced to rest between sets of 2- 3 minutes, and during heavy exercises such as deadlifts and squats with a barbell up to 5 minutes. As a result, during training the athlete performs a large number of approaches in a small repetition range - from one to six.

It goes without saying that a powerlifter’s training does not only consist of competitive exercises, which, nevertheless, always remain the basis of the training program. A powerlifter must necessarily include “auxiliary” exercises in his training program, that is, formative exercises and basic exercises designed for the targeted development of certain muscle groups. For example, such exercises include the Romanian deadlift, which specifically targets the hamstrings. The hamstring biceps does not have a very strong effect on an athlete’s strength, since larger and stronger muscle groups develop better during squats and deadlifts, but the hamstring biceps is attached to the knee joint, so this muscle helps to avoid injury.

Powerlifting Training: Recovery

You may be wondering why athletes have different opinions about the effectiveness of using exercises other than the “basic” ones. Some say that you only need to do bench presses, squats and deadlifts, others argue that you must definitely use the “auxiliary”. What's the point, because you can do both! But the point is that powerlifting training is very difficult, and the possibilities for restoring creatine phosphate are not endless, and the athlete is training strength, not endurance! In addition, after an hour of training in the gym, testosterone levels drop, so training becomes pointless. In this regard, it turns out that there may simply not be enough time to perform squats with a barbell in 5 working approaches and also do an assist!

Professionals solve this issue more simply; they train six times a week. Three workouts are “basic”, during which the athlete performs exclusively competitive movements, and another three workouts the athlete works the muscles “auxiliary”. As you understand, the recovery capabilities of professionals are much higher, this includes training, and the absence of other activities, the need to go to work, as well as the use of anabolic steroids. But professionals use many specific techniques during their powerlifting training. A professional program necessarily includes push-ups, squats with ropes, bench press with chains and much more, while such exercises do not replace the basis of training, but only complement it.

For amateurs, and especially for amateurs who do not use anabolic steroids, we can recommend a three-day split, during which each workout the amateur will perform 3-4 exercises, 1-2 of which will be basic, and another 2-3 auxiliary. If you overdo it, you will simply drive yourself into overtraining, progress will stop, and you will mark time, or a rollback will occur. But in powerlifting, progression of loads is not just the only way to build muscle mass, but, in general, the goal of all powerlifting training! Therefore, do not overestimate your recovery capabilities, try to progress gradually. The quieter you go, the further you'll get!

A powerlifter's nutrition should also be specific. One way or another, the progression of loads occurs due to the growth of organic tissues, namely the strengthening of myofibrils. During training, a powerlifter does not pump up slow muscle fibers, does not train the body's ability to accumulate glycogen, but it injures the fibers of fast muscle tissues, so an excess of calories is needed to restore them. In this case, protein is not as important as for a bodybuilder, but it is just as necessary to satisfy the daily requirement for it. However, carbohydrates are the basis of nutrition, so your daily diet should include cereals, potatoes, legumes and other complex carbohydrates.

The specific amount of products should be selected empirically, since the energy consumption of each person is individual. On average, the daily caloric intake is about 3500 calories, so the count should be made from this figure. In the future, the amount of carbohydrates can be changed up or down. If you have time to recover and your strength indicators are increasing, then the amount of carbohydrates can be slightly reduced so that the level of subcutaneous fat remains unchanged. If you do not have time to recover, then you need to add one meal to your diet. Here it is very important to eat systematically, that is, stick to the same menu every day, which will allow you to easily manipulate the calorie intake.

Powerlifter diet menu

Before breakfast– a glass of chilled boiled water with honey
Breakfast– rolled oats porridge with milk with walnuts and two sandwiches with cheese
Lunch– 5 boiled chicken eggs and buckwheat porridge with pork and tomato juice
Dinner– lean borscht with sour cream and durum pasta with cheese or feta cheese along with veal
Afternoon snack– steamed sea fish with rice and seaweed
Dinner– cottage cheese with honey, prunes and walnuts

Walking in powerlifting

Powerlifting training involves designing a program in which the lifter calculates a percentage of his or her maximum weight per repetition for each major exercise. As a rule, light and heavy workouts are then planned, gradually increasing the weights during the training program, which allows you to develop different muscle qualities. The fact is that different muscle fibers have different recovery rates, so in order for an athlete to show the best results when performing exercises with 100% weights, he prepares in such a way that absolutely all muscles at this moment have time to achieve supercompensation, that is such a moment when the muscle became a little stronger.

Powerlifting walks can be performed on all muscle groups in one day. So you do barbell squats, bench presses and deadlifts. Sometimes deadlifts are done separately, but then you should warm up very well beforehand. The pass must be performed with a partner who can correctly feed the barbell to you and help you pull it out, since the purpose of the pass is to find the maximum weight, that is, the weight in the last approach should be such that you cannot “pull”. You should start walking with your usual weights, performing the exercise for 2-3 repetitions, with a long rest between approaches. Therefore, it is better to eat something sweet during training so that you have the strength to finish it. The increment between sets ranges from 5-10kg in the beginning to 2.5kg in the last approaches.

Hello everybody. I bring to your attention a wonderful article about training in powerlifting. I trust that this article will tear apart more than one fart and start a terrible fight, I think everyone will understand why. But I tried to be as objective as possible and not lean in one direction; at the end of the article my correspondence with outstanding athletes will be provided, and you will find out not only my opinion about training, but also the opinions of great people. Despite the fact that the opinions of great athletes are diametrically opposed, they treat each other well and respect each other and our favorite sport.

The origins of powerlifting (PL) are weightlifting (TA).

The history of submarines begins with TA. Squats, deadlifts and bench press are some of the main auxiliary exercises in TA, after some time they grew into a separate sport - PL. The bench press replaced the standing press, due to the fact that the standing press was supposed to show the strength of the shoulder girdle, but became very controversial because of its execution technique. And perhaps for these reasons, powerlifting uses the bench press rather than the standing press. Since the PL became, to some extent, the legal successor of the TA, many coaches switched to a new sport, transferring the training methodology.

Now in modern powerlifting there are several training methods:

1. Low-intensity and high-volume - originates from the practice and theory of TA (Vasily Alekseev).
2. Medium-intensity and medium-volume - originates from the practice and theory of TA (Verkhoshansky, Chernyak, Funtikov).
3. High-intensity – perhaps originates from the practice and theory of TA (Abadzhiev).
4. Failure training - schemes popular thanks to Kasatov and Kravtsov, with some influence from the works of Seluyanov (OMV training) (to some extent, failure training is also an integrated training).
5.Integrated training – schemes provide for the combination of the best methods of the training process.

1.Low-intensity and high-volume (in Pl - Golovinsky).

Average relative intensity (ARI) 60-70% during heavy training.
-Light training is carried out at RL 30-50%
-Kpsh reaches 75 in a competitive movement in one training session and the overall Kpsh is 400-600 per week.
-One heavy, volume (about 75 kp/press) workout per week, the rest are light.
-There is a utility room.

2. Medium-intensity and medium-volume (in the PL - Sheiko, Vekhoshansky and most trainers).

UOI 60-80%
-All workouts (3-4) per week are average or close to hard, there are no very hard workouts.
-The average KPS is 20-40 per workout and 100-120 per week.
-There is no more utility room.

3. High-intensity and low-volume (Surovetsky, Russian cycle).
-UOI >80%
-Three heavy or two heavy and one medium workouts.
-KPS 10-30 per workout and 30-100 per week.
-Minimum utility room.

4. Failure training.
-UOI is not taken into account, the presence of a failure is taken into account.
-KPSh is not taken into account.
-Heavy training is carried out according to how you feel, once every 5-14 days.
-The utility room and its quantity are selected individually (in the trainings of Kasatov and Kravtsov there was a minimum of utility room).

5.Integrated training.

Integrated training is very diverse, some take into account SV and KPS, others do not, training can be carried out both with small weights and in volume, and with peak repetitions in a couple of repetitions, failure may or may not be present, periods for the development of endurance and strength may interfere in one period, or they may separate.

Analysis of the most popular workouts, there will be an analysis of one week:

1. Low-intensity and high-volume cycles.

One week was taken from the preparation of P. Klimov under the leadership of D. Golovinsky.

Monday

1. Squat 115 6x5 30
2. Bench press 110 6x5 30
3. Dumbbell press 30 6x5 30
4. French press 35 6x5 30
5. Triceps on the block 55 6x4 24
144

Tuesday

10.06.2014
1. Standing press80 6x4 24
2. Press with medium grip 90 6x4 24
3. Standing press 90 4x4 16
4. Press without legs 80 6x5 30
94

1. Bench press 165 75% 6x5 30
2. Bar press 5 cm 170 77% 4x5 20
3. Biceps standing 45 6x4 24
4. Biceps with dumbbells 16 6x4 24
98

1. Press with medium grip 80 6x5 30
2. Press without legs 90 4x5 20
3. Triceps on a block 45 6x5 30
4. French press 50 4x3 12
92
428

Four workouts (1 - hard and 3 - light).
-Heavy training (Friday) 50 kpsh for exercises with a barbell. Bench 6x5 - 30 kpsh at 75% intensity and bench press 4x5 at intensity 77%.
-The standing press is also performed relatively hard, the intensity is not specified, but presumably more than 75%
-Also, the French press is performed hard at the end of the workout, after preliminary fatigue with light loads.

This relatively new training system is still very young. Its author shows very good results, and time will tell its effectiveness.

1. A larger number of auxiliary exercises, which allows the athlete to develop comprehensively.
2. There is periodization.
3. There is no work at 90+% intensity, which does not burden the central nervous system.

1. The bench press is not enough, only 30 lifts at 75% and 30 at 50%.

2.Medium-intensity and medium-volume cycles

The workout is taken from the B.I. cycle. Sheiko (Bench press for those who like to “plow”)

1 week (reps X sets)

Monday

1.Zhimlezha50% 5x1p, 60% 4x1p, 70% 3x2, 75% 3x5
2. Squats 40% 6x1, 50% 6x1r, 60% 6x4
3. Bench press 50% 5x1, 60% 5x1, 70% 4x4
4. Pectoral muscles 8x5
5. Latissimus 8x5

1. Bench press 50% 5x1, 60% 5x1, 70% 4x2, 75% 3x2, 80% 2x2,
75% 3x2, 70% 4x1, 60% 5x1, 50% 6x1
2. Hip extension 10x5
3. Bench presses 3x6
4. Dips 6x5 (with weight)
5. Triceps on an 8x5 block
6. Bending over a goat (hyperextension) 8x4

Friday

1. Bench press 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
2. Squats 50% 4x1, 60% 4x1, 70% 3x4
3. Close grip bench press 50% 4x1, 60% 4x2, 65% 3x5
4. Pectoral muscles 8x5
5. Latissimus 8x5
6. Press 10x5

Saturday

1. Seated press at a 4x6 angle
2. Bench presses 2x6
3. Dips 4x6
4. Triceps 10x5
5. Hyperextensions 6x5

KPS week 225 (157 bench press)

(In the program of B.I. Sheiko, the CPS of auxiliary exercises is not taken into account, only the PL of the troika).

Analysis

Four workouts (all medium).
-Intensity in working approaches in the aisles 70-80%, UOI 60-70%
-KPSh – 157, which is quite a large KPSh for the UOI (60-70%), which will have a beneficial effect on the bench press technique.
-The load is distributed evenly between 4 days (if the athlete is tired or does not get enough sleep, he will be able to complete this workout).
-There is no frequent work at 90+% intensity, which does not burden the central nervous system, all training is carried out at 70-80%, the central nervous system tolerates this intensity very well.

Conclusions:

The most popular training system in submarines, which has produced many champions, has proven its effectiveness over time.

Pros:

1. Large KPSh of the basic movement.
2.Uniform load distribution.
3. There are balancing exercises for the shoulder joint (Latissimus pull-downs).
4. There is periodization.
5. There is no overload of the central nervous system.

Minuses:

1. Few auxiliary exercises (which is good at a high level, but not very good at medium and low).

3.High-intensity and low-volume cycles.

The workouts are taken from the Russian cycle (repetitions X approaches).

1. Squats 80% 6x2

2.Bench press 80% 6x3

1. Deadlift 80% 6x2

1. Squat 80% 6x3

2.Press 80% 6x2

CPS of the week - 72

Analysis:

Three workouts (all 3 are hard).
-Intensity and URI 80%
-KPS for week 72.
-No auxiliary exercises.

Conclusions:

A high-intensity training system migrated to submarines with TA. It is effective, but has more disadvantages than the previous system.

Pros:

1.Work with greater intensity (conditions close to competitions, not in the first week, but later).
2. There is periodization (but only in the direction of increasing intensity and decreasing KPS).

Minuses:

1.Low efficiency for all movements.
2. There are no balancing exercises for the shoulder joint (there are presses, no rows).
3. There are no auxiliary exercises.

4. Failure training.

One week was taken from the preparation of V. Kravtsov.

Day 1 – bench press, alternating arm curls with dumbbells, alternating overhead arm extensions while standing
Day 2 – rest
Day 3 – rest
Day 4 – dumbbell rows to the belt alternately
Day 5 – rest
Day 6 – rest
Day 7 – repetition of the workout on the first day of the cycle, but with much less
weights and shortened rest time between sets
Day 8 – rest
Day 9 - dumbbell rows to the belt alternately
Day 10 – rest

Analysis:

It is impossible to find training programs for everyone, like the previous 3, in refusal training, so V. Kravtsov’s program is taken. And it is extremely difficult to analyze it, since this athlete is of a very high level.

We can draw conclusions offhand:

Pros:

1.Intensity is determined during training, only failure is important.
2. There are balancing exercises for the shoulder joint.

Minuses:

1.Very few accessory exercises.
2. Few CPS.

5.Integrated training.

Integral training comes from the word integrate, which means: to include, to embed, to make an integral part of something. From these words, it becomes clear that the integral training method allows you to integrate many different techniques into the training program. The main advantage of integral training is that the training program is compiled purely individually and includes many different exercises that are necessary for a given athlete. And the exercises are performed in the style (meaning volume or intensity) that works best for a particular person. The downside is that it is difficult to combine many techniques, exercises and track their training effect in order to guess with the load and recovery so that progress occurs. There is no point in giving an example of a specific integral training program, since they are suitable only for their owners.

Lastly, the best part.

Opinions of the greatest modern athletes regarding intensity and volume, as well as some training moments (spelling and punctuation preserved).

Bench presses:

Vadim Kahuta (V.K) 266 kg in 100. (Oltime)

Me: Vadim, hello. I’m writing an article here about intensive training (large weights) and volume training (larger tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

V.K: Most likely the volume

Me: Vadim, thank you for your answer.

V.K: You’re welcome)

Me: and another question, if possible, when you do assists for the front deltoid or triceps, do you do it hard, to failure, or lightly with a large margin?

V.K: Second

Me: got it, thanks) good luck on the platform)

V.K: Thank you

Roman Eremashvili (R.E) 218 ​​kg at 67.5 and 230.5 at 75. (Oltime)

Me: Roma, hello. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

R.E: Hello. I choose the golden mean. But during the period of preparation for competitions, volumetric ones predominate in me. :)

Me: Roma, thank you. And another question. You write a training plan for yourself for the long term or decide on it during training. Do you make adjustments during training, based on how you feel or not?

R.E: pisuna 3 mesjca i pohodu redaktiruiu.

I'm understood, thank you.

Oleg Bazilevich (O.B.) 247 kg at 90.

Me: Oleg, hello. I’m writing an article here about intensive training (large weights) and volume training (larger tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

O.B: Hello. To be honest, I am for equality))) there are two types of muscle fibers in our body, some are responsible for strength and others for endurance. I am sure that both directions need to be trained with equal importance. Sprinters do a lot of strength training, while bodybuilders focus on long-term cardio training, each of them staying in the sport in which their muscle fibers dominate. In powerlifting, in my opinion, there is a need to conduct endurance training, naturally alternating with strength training...!!!

Me: Oleg, another question, if possible. Do you focus on endurance and strength in separate periods, or do you do them in one microcycle?

O.B: These are certainly completely different two periods.

Me: well, many people do 2-4 bench presses on Monday, and 10-12 reps on Friday. For example, Kravtsov, only his microcycle was not 7 days, but like 14. Do you work on endurance in the off-season, and strength when preparing?

O.B: Each athlete has his own principles of the training process, each athlete determines the system over many years of training, and is free to judge and draw conclusions solely from experience, I do exactly this and have no right to draw conclusions about the training processes because of the progress of others.

Something like this)))

I went a little deeper and went into myself))

Me: I understand, thank you) good luck in removing Altime)

O.B: Thank you very much! If anything is always open)))

Grigory Slipchenko (G.S) 265 kg in 110.

Me: Gregory, hello. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

S.G: for volume

I'm understood, thank you)

Murad Alibekov (M.A.) 272.5 kg at 125.

Me: Hello Murad. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

M.A: Hi Anton, to be honest, I’m not very good at this. Personally, I prefer volumetric training

Me: Don’t you take interest into account, how do you feel?

I divide all trainers and their methods into 3 training programs, 1 - low-intensity and high-volume. 60-70% of rm 2 - medium-intensity and medium-volume 65-80% of rm. and high-intensity low-volume >80% of pm. These are the ranges in which the main work takes place. Just tell me, please, which one do you train on more?

M.A: I don’t even know how to count them (Smiley) all my weights are in kg, not percentages. And the workouts are different every time, if there are more repetitions then less weight, I add weight then I reduce the number of repetitions, nothing complicated. I I don't bother with interest rates

Me: Got it, thank you very much)

M.A: You're welcome https://do4a.net/file:///C:/Users/Admin/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif (smiley).

Pavel Kolokhin (P.K) 282.5 kg at 125.

Me: Pavel, hello. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

P.K: Good morning, I basically have both

Me: does work happen in the range of 8-12 repetitions? and is there any failure during the bench press?

P.K: When preparing repetitions using 5,3,2 in the off-season from 15 to 20

Me: I understand, thank you, but are you pushing to the limit or with a reserve?

Or by percentage?

P.K: Two weeks before the competition I press 260 to failure, and always with a reserve

I'm understood, thank you

P.K: You're welcome

Powerlifters:

Alexander Klyushev (A.K.) Deadlift 407.5 kg at 140

Me: Alexander, hello. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

A.K: Hello) at different stages of preparation...at the beginning you mainly do volume, and when you reach peak form, you remove volume and move on to heavy weights

Me: Thank you very much, Alexander) And another question, if possible, is the volume at what intensity (% of maximal max) and kpsh, and closer to the competition, when the intensity is higher, what intensity and kpsh. I would be very grateful, if this is not a secret of course)

A.K: Volume is basically 80% and power is already 85-95%

Me: is the volume somewhere in the range of 4x4 - 5x5, and strength 2x2?

A.K: Well, approximately yes

Me: I got it, thank you very much) and good luck on the platform) and by the way, congratulations on Rex Rav)

A.K: Thank you

Igor Pedan (I.P) 902.5 without equipment kg at 140+

Me: Hello Igor. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you in favor of volume or intensity when training in powerlifting?

IP: Hello. For intensity

Me: Thanks for the answer.

Andrey Konovalov (K.A) 1190 outfit 120+

Me: Andrey, hello. I’m writing an article here about intensive training (large weights) and volume training (large tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

A.K: Anton, hello. I am not ready to fundamentally separate these approaches. For example, I use intense volumes when deadlifting, but not every workout. In the squat and bench press, I tend to focus on volume in the base period and intensive training in the second half of preparation

Me: Thank you for your answer

Nikolay Zhukov (N.Zh) 725 without equipment at 90.

Me: Nikolay, hello. I’m writing an article here about intensive training (large weights) and volume training (larger tonnage). And in the end I want to collect the opinions of outstanding athletes, which style they prefer. Can I have your opinion please, are you for volume or intensity?

N.Zh: Greetings! Well, I’m hardly outstanding, so I’m for a reasonable combination

Taking into account the specifics of the preparation phases

Introductory-basic-pre-competitive-competitive

The closer to the competition, the lower the overall KPS

Me: but more intensity or just a decrease in the overall load?

N.Zh: intersecting graph

With increasing intensity, the average volume decreases

I'm understood, thank you

N.Zh: in my perception, even during the intensive phase there should be a place for unloading (it is necessary to give the front ligaments), and then 1-2 training sessions are given regarding the volume ones

Equal and vice versa

During the period of volume training, relatively heavy training with weights is needed so that there is additional training stress

Me: Should there be work at % 90+?

Or should it not exist at all?

N.Zh: I have it

In particular, in the auxiliaries there can be weights and 100+%% relative to the main exercise

In a 16 or 24 week split I have at least 2 weeks where I lift 90+ weights in competition movements

1 week approximately 8 weeks before the tournament, second 3 weeks

I'm understood, thank you

Dmitry Smirnov (D.S) 797.5 without equipment at 140. Editor . Extensive experience as a trainer.

Some questions within the conversation:

Me: So are you leaning more toward no high-intensity training or high-volume, low-intensity training?

D.S: I am inclined towards an integrative approach) the essence is that everything works, we need to take the best from each system

And unite harmoniously

I understand)

D.S: but high intensity is closer to me

I love Westside very much)

Me: I understand, Americans like intensity more, and ours like volume?

D.S: The Americans processed our old three-dimensional schemes)

What happened is what happened

Westside is more specific to powerlifting

Volume is that

Percentages are a sign of speed-strength training

And not a force one, like ours

Therefore, the number of approaches and layouts for the elevator don’t matter)

Me: Is it more effective to train all types of muscles (VGMV GMV and OMV) at the same time than dividing them into periods?

D.S: In my opinion, yes.

Conclusions:

As can be seen from dialogues with world-class athletes, there is no one working scheme. Many people like volume, others intensity. Some don’t even use concepts such as KPS, intensity, etc. Some work to capacity, while others don't. The old average schemes, according to which everyone was trained approximately the same, and whoever shows the result gets to compete, is a thing of the past. The future of sports lies in an integrated approach, selecting the best for a particular athlete. And every self-respecting coach should understand all the schemes in order to choose the best one for each athlete.