Powerlifting Training Styles

MEH89 · 02-24-2008, 03:02 PM

I thought I would start a thread about different training style for Powerlifting. This thread can help younger, and novice lifters to different training styles. One of the most important factors in powerlifting is knowing your weaknesses and how to fix them. A major factor in powerlifting is knowing what works for you training wise. Plus the powerlifting board is dead compared to the SUPPLEMENT board. Mark

MEH89 · 02-24-2008, 03:17 PM

The First style of training is Sheiko. The man came up with the style of training name is Boris Sheiko. Its very high volume, and you train the main 3 lifts several times a week. It is a great training style for building a raw base. There is many different templates from intermediate to advanced lifters. This style is very widely used in the IPF. Most of the lifters that follow this style of training are from Russia, and eastern Europe. The Russains, and the eastern Europeans don't believe in assistance lifts. The train the 3 main lifts squat, bench, and deadlift three times a week. They train at over 80%. These lifts become second nature to them. They work on executing perfect form. A popular American USAPL powerlifters follow this training style such as Wade Hooper. Here is a link-

http://asp.elitefts.com/qa/training-...=54819&tid=138

MEH89 · 02-24-2008, 03:22 PM

The second style isn't really a style but more of a cycle. Its name is the Smolov squat routine. Beware this is no Puzzy squat routine. It was made by a Russian Powerlifting coach. It is said to be able to add you 100 pounds to your squat in 13 weeks. If you can make threw the whole 13 weeks, then you have a accomplished what few have had the heart to do. Here is a link-

http://www.ontariostrongman.ca/Resou...squatcycle.htm

MEH89 · 02-24-2008, 03:36 PM

The next is Gradual Periodization, or Western Periodization. This style is more widely popular in the United States, and was made famous by great lifters such as Ed Coan, Mike Bridges, Shane Hamman, Kirk Karwoski, and O.D. Wilson. This style of training is you start out with lighter weight, and higher reps. Then gradually over time you drop the reps, and increase the weight. Then by the time a meet is close your doing heavy triples. This way you hit your peak only a week, or two before the meet. Then maybe your hit your opener the next week. Then the meet is here. Here is the links-

Squat Routine
http://www.powerpage.net/coansquat.html

Deadlift Routine
http://www.powerpage.net/coanphildead.html

MEH89 · 02-24-2008, 03:40 PM

Alright guys I got more coming... West Side, Metal Militia, Progressive overload, more Russian style training, and Periodization.
I hope this thread can help people, and give them some knowledge on different training style. If you have routines please post them, and add what style of training it is. Thanks before hand. I want to make this powerlifting form as good as some others on the net. MArk

kabuki · 02-25-2008, 11:56 PM

Excellent Thread Mark!

This could be a good sticky once it gets all the way flushed out

billm311 · 02-26-2008, 05:10 PM

very nice to see the other training styles I can incorporate and tailor to my needs. I ususually base off of the starting strength madcow 5x5, and rotate with westside for skinny bastards.

the 5x5 has different levels, for linear periodization, and then an advanced version for more cyclical approach that can be altered for mini cycles that comprise the overall macro cyle plan.

the skinny westside has been great for overall strength to the point where i can increase my overall athletic ability. Not a pure powerlifting approach, but a nice hybrid for someone that wants to apply powerlifting techniques to wide athletic application.
WS4SB part III

madcow 5x5

MEH89 · 02-27-2008, 08:10 PM

I have some more information coming. Its being emailed to me so it may take a few days but this thread is far from being over. mark

poppa flex · 03-07-2008, 08:36 PM

great thread to put up man!
ill chime in on this board to keep it goin!

Adrenolin · 03-08-2008, 01:43 AM

you got any for bench press?

Adrenolin · 03-08-2008, 01:45 AM

btw im def gonna give that smolov squats cycle a go, right after i shed off a few more lbs!

poppa flex · 03-08-2008, 09:16 AM

you train in a shirt?or raw?

scipio · 03-08-2008, 12:25 PM

I'd like one for raw if you have it.

poppa flex · 03-08-2008, 02:24 PM

raw work would look something like 2 days a week dedicated to the bench
1 speed day for raw lifting
1 board/full range day

tris both days
upper back ,shoulders

Adrenolin · 03-08-2008, 05:18 PM

Quote:

Originally Posted by poppa flex

you train in a shirt?or raw?

if you are talking to me, well i have never even seen a shirt...lol, ive only heard that it helps people lift like 100's of lbs more than they can really lift. it sounds pretty gay imho!

poppa flex · 03-12-2008, 09:17 PM

well if your gonna compete man you have to wear a shirt!bc you will compete against other people in shirts!unless you go raw!
lifting with shirts are great man!i like it because im alwasy using alot more weight then i could raw and when i go to max my raw bench out my body is used to handling a **** load more weight and my raw bench goes up!
its all technique man!you dont just put a shirt on and go up 100lbs!you have to know how and what your doing or you could seriously hurt yourself!

Alexander · 03-12-2008, 09:35 PM

Quote:

Originally Posted by Adrenolin

if you are talking to me, well i have never even seen a shirt...lol, ive only heard that it helps people lift like 100's of lbs more than they can really lift. it sounds pretty gay imho!

Couldn't agree with you more. I'm not hating on people that use shirts, because it's become part of the sport, and you must use one to be competitive. I just wish they were never invented. It makes the most difficult part of the lift easy. It makes all the old great lifters look crappy in comparison. Why not just have a forklift lift the weight for you. Again, not hating on people that wear gear, I just wish it was never invented. That's why I love the deadlift. I don't think a suit will ever be developed that will help the deadlift that much.

MEH89 · 03-13-2008, 07:36 AM

Quote:

Originally Posted by Alexander

Couldn't agree with you more. I'm not hating on people that use shirts, because it's become part of the sport, and you must use one to be competitive. I just wish they were never invented. It makes the most difficult part of the lift easy. It makes all the old great lifters look crappy in comparison. Why not just have a forklift lift the weight for you. Again, not hating on people that wear gear, I just wish it was never invented. That's why I love the deadlift. I don't think a suit will ever be developed that will help the deadlift that much.

Society demands that in sports athlete run faster, hit harder, throw a ball faster. The demand for athletes to push there limits past they're genetic potential is very demanding, why do you think we have steroids in sports. Gear in powerlifting is the same, people want to see bigger squats, bench presses, and deadlifts. I mean you dont knock football players for wearing helemets, but back in the day they wore leather made protective head gear, do you not think this has an impact on injury's, and concussions. Next what about shoes Jesses Owens didnt have a $300 pair of Nikes to run in back in the 40's. So does that make the guys today not as good because they have better shoes? Powerlifting gear in a whole has done great things for powerlifting. If you dont compete then you dont understand, PERIOD. Mark