I
mpressive Bench Press
275 bs X 11 is impressive
Just looking for good advice as to how I should start because my son wants to train with me.
The Traditional Powerlift Program
The Traditional Method is to perform the Powerlifts in Training.
While this approach increases Maxium Strength, it does so at the expense in the Development of Technique.
That due to....
Muscle Fatigue
In the the Squat, Bench Press and Deadlift (any movement), as Muscle Fatigue Set in Technique is altered.
Once Technique is altered. it become a Different Exercise, working different muscle.
It is a differnt animal.
Technique Development
The optimal method of developing Technique is to set aside days devoted to it or to place it at the beginning of a Training Day.
Technique is developed with load of 85% of 1 Repetition Max or more for one or two Repetitions Per Set.
With a Novice, start out with something light for the Squat, Bench Press and Deadlift.
Once they demonstrated good Technique, increase the Training Percentage.
If their Technique falters with the increase load, determine what the "Weak Link In The Chain is" and find an Auxilary Exercise that targets it.
Also if Tenique falsters with the increase in loading, take it back down to where their Technique is performed correctly.
Developing Strnegth In The Powerlifter
This is accomplished with Auxiliary Exercises that are similar in nature (Movement Patter with the same Strength Curve).
Squat Auxiliary Examples
High Bar Squats, Front Squats, etc.
Bench Auxiliary Examples
Narrow Grip Flat Bench Press, Incline Press, Dips, etc
Deadlift Auxiliary Exercises
Good Mornings, Stiff Leg Deadlifts (Slight Break in Knees), etc.
Auxiliary Exercises need to be pushed to the limit at some point in a Periodization Training Plan or near to it. With 14 year old, back off a little on that.
The Westside Powerlifting Method
This method's focus is on the above; Technique Training for the Powerlifts and Auxiliary Exercises as a means of increasing Strength in the Powerlifts.
Dr Tom McLaughlin's Reseach
At approximately the same time as Westside came out, McLaughlin (Exercise Biomechanics/Former Powerlifter) arrived at the same conclusion; Technique for the Powerlift Movements and Auxiliary Exercise as a means of increasing Strength in them.'
This drills down more into it,,,
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? Is Reload good choice for me? Is practicing twice per week for each lift enough? I'm quite confuse right now. Thanks for your help.
www.strongfirst.com
Transfer Between Lifts: Increased Strength in Untrained Exercises
Strength and Conditioning Journal. 44(3):101-106, June 2022.
Zachary Mang, PhD,1 Len Kravitz, PhD, CSCS,1 and Jason Beam, PhD2,3
This reasearch article substantiates McLaughlin's research and the Westside Powerlifting Protocol.
I train only with bw and a little swings. I havent touch a barbell for around 10 years. Was together with my Old trainingpartner and we talked training and go training in hes basement. I told him that if i could dl bw i would be surpriced. I deadlifted 110kg and i weight around 80. Its not...
www.strongfirst.com
ABSTRACT
The principle of specificity confers that physiological adaptations to exercise reflect the specific stimuli applied during an exercise training program. When applied to resistance training (RT), the principle of specificity implies that the acquisition of strength, which is often measured as a 1 repetition maximum, is specific to several variables of an RT program such as intensity, contraction type, and motor pattern.
Although the principle of specificity holds true, a phenomenon called “transfer” also occurs when a lifter increases their strength in an exercise that they did not train. For example, if a lifter performed lunges in lieu of back squat, but their back squat strength increased anyway, there would be transfer between the lunge and back squat. This column summarizes recent research that reported transfer between bilateral exercises, unilateral to bilateral exercises, and single-joint to multiple-joint exercises and provides several recommendations for practical applications along the way.
,,,Multi Joint exercises were a more efficient option for increasing maximal strength...
...They compared the effect of kettlebell swings to explosive DL (maximal effort with 30% of 1RM) in resistance-trained men (.1 year). After 4 weeks, both groups significantly increased their maximal DL strength.
..."It is notable that merely 8 sessions of kettlebell swing increased DL 1RM by 8 kg, meaning that SCSs (Strength and Conditioning Specialist) can cycle through both exercises and prescribe training blocks that use kettlebell swings as a primary hip hinge pattern (14)
