Powerlifting Routines

According to the International Powerlifting Federation, this is a strength sport in which the competitors attempt to lift the maximum weight in three types of lifts, i.e., the squat, bench press, and deadlift in a set sequence.

This requires strength and repetitive training to accomplish. Here, power means the movement of weight, including one's own body weight, in the shortest possible time, whereas strength is the muscular endurance ability to lift the weight many times.

Once strength is acquired, a good powerlifting technique and coordination can be developed to achieve positive results.

Powerlifting is often confused with weightlifting. The latter consists of just two forms of exercises, i.e., the clean and jerk and the snatch, whereas the former is a lift sport of squat, bench, and deadlift. This exercise regime relies on the philosophy of resistance exercises classified under core and assistance exercises.

Core exercises work on one or more large muscles groups such as the chest or shoulders, while assistance exercises work on the smaller muscle groups of the biceps, calf muscles, etc. More emphasis is laid on the core exercises as they help the body to train for squats, bench presses, and deadlifts.

The training frequency completely depends on the routine structure. It is different for a personal strength increasing initiative and competitive powerlifting. Always, start with the warm-up session to avoid injuries. Warm-ups include a few stretches and push-ups.

Weekday: Monday - Squat
Activity: Pause Squats, Cable Pulls, Barbell Rows
No. of Sets: 4, 6 , 4

Weekday: Tuesday - Bench
Activity: Curls, Incline Bench, Crunches, Bike Ab Exercise
No. of Sets: 4, 5, 4, 4

Weekday: Wednesday - Rest

Weekday: Thursday - Deadlift
Activity: Leg Curls, Stiff Leg Deadlifts, Calf Raises
No. of Sets: 4, 4, 4

Weekday: Friday - Band Bench
Activity: Reverse Curls, Close Grip Bench, Decline Crunches, Reverse Crunches
No. of Sets: 6, 4, 6, 4

Saturday - Rest

Sunday – Rest

Correct equipment and facility can make a whole lot of difference. Following is the minimum number and types of equipment required:

• Three or more squat racks
• Bench press benches that are strong enough to support 800 plus pounds

• Power bars that are sturdy enough to withstand weight over a thousand pounds
• Various sizes of weight plates, totaling a minimum of 2000 pounds
• Locks of various sizes to secure the weight plates in place
• Lots of chalk powder for a good grip

The gear includes belts, cross-training shoes, knee wraps, baby powder to reduce friction, power bar, collars, and powersuits (for comfortable squatting and deadlift), etc.

Powerlifting helps to make the muscle larger and stronger. The concept of resistance training for strength is very simple, the more you work the muscles the more they will continue to improve.

The training routines need to be combined with a sports-specific nutritious diet and supplements in order to achieve strength in totality. For achieving best results, it is best to train under supervision and have a diet chalked out by a sports nutritionist.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.