I decided to go to the powerlifting meet at the end of next year (2020).
I have nearly zero experience with the 3 lifts.
So how should i start training pwl?
Westside Powerlifting Training Method
The Westside Method is the only training method that is specifically devoted to developing technique and strength in the sport of Powerlifting.
The foundation of the Westside Powerlifting Training Method is built on the the training principles of Olympic Lifters. The Competition Lifts are performed primarily as a means of developing and perfecting technique.
Auxiliary Exercises are employed to increase Limit Strength with Max Effort Training. Auxiliary Exercise that are similar in nature to each lift are incorporated as a means of increasing in the Squat, Bench Press and Deadlift.
The Olympic Lifts are true Power Movements. That is one of the reason Olympic Movement are incorporated in collegiate and a pro athletes programs.
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Westside incorporates power into their program with Speed/Power Training Days. Loads of 48 - 62% are employed. Speed/Power, metaphorically speaking, is the grease that help you slide through your sticking point.
The Repetition Method (Bodybuilding/Hypertrophy) is incorporated, as well. This evokes two effects. It increase recovery by increasing blood flow to the muscles.
The circulatory system delivers nutrient to the muscle and eliminated metabolites; takes out the garbage, so to speak.
The Repetition Method also increase muscle mass.
Developing Technique
The majority of Powerlfiting Training Program utilized the Powerlifts as a means of increasing Limit Strength in each lift.
That method will increase Limit Strength. However, it comes at the expense of developing poor technique.
When using taxing load in a Squat, Bench Press and Deadlift, technique is altered due to muscle fatigue. As muscle fatigue set technique falls apart.
Optimal Technique Training
Technique Training need to be performed when you are fresh. It should the the first exercise in your program or trained on a day set aside specifically for technique.
Technique is optimized with load of 85% of 1 Repetition Max for sets of singles, sometimes doubles. Technique Training sets is terminated once muscle fatigue set in.
Additional training with lighter load, 60 - 80%, assist in Technique Development.
Box Squat Training
The Westside Box Squat Training Method was developed by George Frenn and Joe DeMarco (circa 1970). Frenn's 853 lb Squat at 242 lbs in a wrestling singlet was 50 more than any other 242 lb lifter's Squat in 1972.
Frenn Box Squatting Method enabled his recording breaking Squat.
Other members of the Original Westside Barbell Club produced some incredible Squats with the with Box Squat.
Conditioned Legs Break Squat Records - George Frenn (1972)
The Tight Tan Slacks of Dezso Ban: Conditioned Legs Break Squat Records - George Frenn (1972)
The Reason For Box Squats
One of the reason for Box Squat is you learn to sit back; engaging the largest strongest muscle in the body.
Simmons' Westside Box Squat Protocol
Simmons Box Squat Method is used for Speed/Power Training, as well as some technique development. Moderate loads are used.
A pause is employed in sitting back on the box. Doing so, kill the stretch reflex. You then explode up with the moderate load. This develops and increasing Starting Strength out of the hole in a Squat; Isometric Explosive Strength (Special Strength Training/Verkhoshansky)
Dave Tate Video Demonstration and Instruction
Tate does a great job of demonstrating the Box Squatting Protocol with...
Box Squat with Dave Tate
Box Squat with Dave Tate - Part 2
Frenn/DeMarco's Original Westside Box Squatting
This method employed a Low and High Box Squat, working to heavy loads.
This method was once referred to as "The Rocking Box Squat". The concentric part of the Box Squat was performed by rocking forward prior to driving the weight up, similar to getting up off a sofa.
In conjunction with rocking forward, your heals were lifted off the floor. Just prior to driving the weight up, you slammed you heal into the floor.
I've employed this method. It require some getting use to it and coordinating the movement. This method dramatically increase the load you diver up in a Box Squat.
The Original Westside method falls into Explosive Training; movement is generated prior to driving the weight up (Special Strength Training/Verkhoshansky).
It's like getting a running start in a race.
My Training
I employ Max Effort, Speed/Power Training and the Repetition Method in my program. However, I used a modified version of The Westside Method; Post Activation Potenitaiton Training. Another topic for another time.
Dr Michael Zouordos' Research
Zourdos' (Powerlifter) research found that great Limit Strength is achieved when a training program incorporates: Hypertrophy, Power and Limit Strength, like Westside Conjugate Training Method Protocol does, into the same training program.
Is practicing twice per week for each lift enough?
Technique is Everything" Dr Tom McLaghlin (Exercise Biomechanics)
The more you practice, under that right condition, the better your technique is.
Is Reload good choice for me? Is practicing .
Periodization Training
This method amounts to "Plan your work, work your plan."
A specific number of week are devised for progressive loading, increasing the weight each week. Let say a 6 week training program.
The objective is push it the the limit in Week 6. Think of Week 6 as you top set in an exercise where strength is developed.
Week 7 then becomes Week 1 of a new training cycle. Lighter, easier loads are use. This promotes Super Compensation. It allows your muscle to recover and become stronger.
Periodization Training is vital for long term progress.
Reload and Deload
These are overly simplistic terms in regard to Periodization Training. One of the main issue with the Deload and Reload short sited fixes is that they promote a short term positive effect, if that.
They do no elicit a long term positive training effect for Super Compensation, getting stronger.
Starting Strength
Starting Strength is built on the Powerlifts. The foundation Starting Strength is build on Bill Starr's (Strength Coach/Olympic Lifter/Powerlifter) book, The Stronger Shall Survive, published in 1976.
Starting Strength is a secondary source that usually (not always) provide some good training information.
I'm quite confuse right now.
Information Overload
The information that I have provided has probably added to your confusion.
As with anything new, there is a learning curve. As Einstein basically stated about learning, "Research is what I am doing, when I don't know what I doing".
The first time I was presented with this information and the training methods, it was confusing for me, as well.
Kenny Croxdale[/Quote][/QUOTE]