Powerlifting

Powerlifting

1. training principles

   • Strength training
     • progressive overload
       • heavy reps
       • incorporting pause reps
     • low reps per set
       • 1-6 reps
         • work on the fast twitch fibres to increase the amount of weight lifted
     • higher rest times
       • at least 60-90 seconds
         • ideal ratio is 1:5
     • powerlifting events
       • benchpress
         • pectoralis major, deltoid, triceps brachii
       • squat
         • Quadriceps group, Gluteus maximus, hamstrings, gastrocnemius
       • deadlift
         • Hamstring group, trapezius, Lattissimus dorsi, erector spine, quadricep group
     • proper recovery needed to allow muscles to grow and get stronger
   • energy systems used
     • powerlifting mainly uses the ATP-PC pathway from the Anaerobic system
       • Powerlifters need short bursts of energy to lift their maximum amount of weight in the event
         • anaerobic sport so the athletes V02 max will be low compared to other sports

2. intrinsic and extrinsic challenges and factors

   • intrinsic
     • motivation
       • you need to have great motivation to be able to go the gym consistently and lift heavy weights
       • you can get more motivation when you start to see some results in your lifts
     • goal setting
       • setting goals in powerlifting can help you increase your motivation and also gives you an idea of where you are at with your strength.
   • extrinsic
     • powerlifting meets
       • gives you a chance to compete against others in your weight class
       • you compete in front of a crowd which can give you motivation
       • gives you a chance to win a cash prize depending on how well you place in the competition

3. powerlifting is a strength based sport which consists of 3 "events" in which you try to lift the heaviest weight possible.

   • The 3 lifts are Benchpress, Squat, and Deadlifts
     • the lifters compete against those in their weight category
       • the weight categories are:
         • Men: 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 100 kg, 110 kg, 125 kg, 140 kg, 140 kg+
         • Women: 44 kg, 48 kg, 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 90 kg+
   • the lifts may be performed either equipped or non-equipped
     • Equipped means the lifter may use belts, knee sleeves, wrist wraps and special footwear
     • non-equipped or raw means the lifter must go without anything that may help them in their lift
       • there are some exceptions to this depending on what federation you are in because they all have different rules about what can be worn in non equipped lifts. For example in some leagues knee wraps can be worn

4. natural ways to increase performance in powerlifting because they are all on steroids of some kind to lift that much weight

   • proper diet
     • a proper diet is the most important thing when lifting weights because it allows your body to create energy in the form of ATP
       • Also caffeine can help when trying to lift heavy weights by giving you more energy
   • proper rest
     • without proper rest you could overtrain your muscles, also proper rest allows your muscles to build back stronger and even a little larger after they were broken down during the workout
   • training for strength
     • by training properly for the sport of powerlifting your lifts will increase
       • training for strength includes doing heavy sets for not that many reps( in the 1-6 range).
       • also by training for strength you will be using the right energy system of ATP-PC and increasing the efficiency of that system