Powerlifting Routines

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Powerlifting routines

A Powerlifting routine can be defined as a second form of competitive weightlifting featuring three lifts: the squat, bench press, and deadlift. Powerlifting is contested both nationally and internationally in a wide variety of weight classes for both men and women.

Powerlifters do not need the flexibility of a gymnast, but flexibility is none the less important

Like all sports a certain degree of flexibility is necessary in any powerlifting routine

In a powerlifting routine- Stretching should be done after 5-10 minutes of warm-up on a stationary bike! The stretching you do must be not too intense –in a powerlifting routine, the stretches should move the joints of the body in a slow controlled fashion and through their full range of motion.

In powerlifting routine partial reps are key and should be part of all powerlifting routines!

Partial squats, partial bench presses and partial deadlifts are also integral parts of any powerlifting routine!

They can be done as follows: perform partials in your powerlifting routine in your last 8-9 weeks of your off-season training cycle! In any powerlifting routine you need to increase weights on a weekly basis but you never max out until you peak!

As a general guideline you want to add about 30% more weight above your maximum repetition and aim for high partial repetitions!

Partial repetitions are performed using 1-3 inches of range of motion usually in the strongest range of a repetition!

Powerlifters Tips

Periodization should be used in your powerlifting routine

It has 4 distinct phases.

This tactic prevents over training and boost muscle mass while allowing you to peak for competitions.

1. Hypertrophy: use High repetitions (10-20reps per set) with relatively light weights for 4-5 weeks

2. Strength-power: use Medium repetitions (5-8 reps per set) with heavier weights for 4 weeks

3. Peaking: use Low repetitions (2-3 reps per

Set) with heavy weights for 3 weeks, culminating in a competition.

4. Active rest: Rest and non-lifting activities (cycling, running) for 1-2 weeks. After the "active rest", begin hypertrophy again at a slightly higher level than your first cycle.

The aim of a powerlifting routine is to increase strength so make sure to increase the weights you use on a weekly basis!