Conditioning for Powerlifting

Power-lifting, power-building, or just plain old weight lifting is my personal favorite. My best lifts in competition were Squat-565, Bench Press 350, and Deadlift-700 @ 194 lbs., Sub-master which means I was over 40; specifically I was 45 at the time I made the 700 Deadlift. I trained alone most of the time, no coach and all that I learned was from comparing books, experimenting with supplements, and workouts. This guide will save you lots of time and pain.

You don't have to compete against anyone if you don't want to. You are always competing against gravity. The first and I feel the most important thing is that you not only enjoy it but it fits you mentally. My article about training for your body type explains more in depth about the importance of being a psychological fit for your chosen sport.

I always believed that simplicity produces the best and lasting results beginning with conditioning. There are many ways to get into basic condition to lift weights. You have the usual disclaimers of checking with your doctor and all that stuff but how many do? If you have problems it is wise to check with a sport medicine specialist if you can.

This guide is directed toward those who have been working out in a gym or home gym and want to train to compete as a power lifter. Contrary to the stereotyping, most power-lifters are not huge bulky monsters and the age classifications run up the golden masters which is over 65 and then there are the Special Olympic power-lifting teams too. There is something for everyone.

IF your cardio is good, meaning you can cycle for 35 minutes at a good pace or jog a mile in about 15-20 minutes you're ready to go. Too much cardio is counterproductive to power-lifting but it benefits you to maintain a certain level of basic cardiovascular conditioning.

If you never stretch then start getting used to it because it will spare you much pain in the long haul. Basic stretching of your whole body then some specific stretches for the workout unless you are whole-body training. Stretching is to maintain flexibility, especially around the joints and to maintain circulation for healing and pain reduction after training. Being able to do full splits will not benefit you unless you're a dancer. Also, start a training journal. Keep record of everything you do, note how you feel before and after training. This will be an invaluable tool to keep you on track and prevent difficulties.

Focus on the three major lifts; Squat, Bench Press, and the Deadlift for these first six weeks, alternating the Deadlift with High-Pulls every other week. Add your favorite abdominal work at the end of the lifting. I never trained specific body parts but depending on the first movement of the session, I would warm-up that area. For example, if it were Squat day, the warm-up on the cycle or rower would do wonderfully but you will also use the first two sets of squats as specific warm-ups, usually set of 15 then 10 reps. Light stretching between sets is advised along with keeping water handy to stay hydrated. DO NOT drink sodas, coffee, and such stuff because it dehydrates and flushes nutrients from the body.

After your two light, warm-up sets, you will have three work sets. Since this is conditioning, we will work with sets of 10-12 reps. Keep the time between sets about 2 minutes, work with the same weight each set. For conditioning, one movement should be enough for the first six weeks. The first two weeks, work with the same weight and reps then from the third week and proceeding weeks add one rep to all sets. Pay strict attention to form on every rep.

With each rep pause at the top, check your form continue with the rep. This will help establish your groove for heavier loads and it will be habitual to maintain good form. Remember to stretch lightly between sets and at the end of your workout jump on the cycle for 10 minutes or so or just walk around the gym for a few minutes to cool down properly. Train three days per week leaving the weekend off from weights if possible otherwise schedule your training so you have two consecutive days off. On those days off walk, light cardio for 20 minutes should suffice.

Don't concern yourself with supplements unless your diet is so bad that it becomes necessary. Maintain well-balanced meals, if you snack; snack of fruit or yogurt. Stay away from sugar, processed breads and high-fat foods as much as possible. You don't need to obsess over low-fat. Certain fats are necessary and eliminating them all won't help you.

Remember, you will find an endless number of methods but I believe strongly in the basics; keep it simple and build a strong foundation to work from.