A Girlfriend's Guide To Powerlifting

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A Girlfriend’s Guide To Powerlifting: Beginners Guide A lot of the studies that look at knee-forces during squats don’t take into account the fact that people can often lift ~2-3 times more weight when performing shallow squats compared to deep-squats, given that the muscles involved are in a better position to produce force (Hoff & Helgerud, 2004. Hartmann et al, 2012). As lifters are stronger performing shallow squats, they’ll need to lift heavier weights to work the muscles to the same level, which has been shown to increase the knee-forces to a similar level as lighter, deep-squats (Wallace et al, 2002. Hartmann et al, 2013). In this case, you might as well just use lighter weights and squat to at-least parallel, which has also been shown to benefit muscle-growth (Bryanton et al, 2012). Another point in favour of deep-squats is that several other sports that most people would associate with being relatively safe often cause similar (if not higher) forces at the knee compared to heavy, deep-squats. For example, jogging can lead to forces of ~3100N and ballet dancers can often reach forces of over 9000N when landing from jumps (Simpson et al, 1996. Roos et al, 2012). If the human body is capable of withstanding forces of those levels during everyday running and jumping tasks, it is capable of withstanding the much more controlled forces experienced during deep-squats. Also, you only have to look at the injury-rate among competitive powerlifters to see that it really isn’t dangerous, with a recent study suggesting lifters experience around 4 injuries per 1000hrs of training (Aasa et al, 2017). Written By Ben Streatfield 11
training programmes General & Useful Information: Getting started in powerlifting can be daunting. Coaches can be expensive, and as an independent woman, it’s nice to know where to go to learn how to program your workouts for yourself rather than having to rely on someone else. This article will teach the very basics of programming, and how that changes as you advance in expertise. The differences between the novice and advanced lifter in programming is not as big as they may seem. The biggest difference is the ability to auto-regulate, or change your training based on how you feel each day. Both the novice and advance lifter needs to make sure that they continue to practice and hone in on technique for the main lifts and increase volume over time in order to get stronger. The Novice Lifter: 0-6 Months Beginner Gains A novice lifter should be squatting, benching, and deadlifting as much as possible based on recovery to cement their muscle memory. As your body learns the movements, you’ll find that you’ll hit PR’s or PB’s (Personal records or bests) often, and your PR’s will be much greater. It is common for a novice to gain anywhere from 10-50 lbs. of progress on each lift depending on how their previous training background. Once a novice lifter has established what their one rep max is, training should remain mostly within 60-80% of that amount throughout this training period. These programs tend to focus on linear progression, or adding more weight to a fixed amount of sets and reps each session or week. Great Beginner Programs: - Starting Strength - GraySkull Linear Progression - Jim Wendler’s 5/3/1 (This is a great program to bridge from novice to advanced beginner/intermediate) 12
Page 1 and 2: x 25 25 A Girlfriend’s guide to p
Page 3 and 4: Contents About Our Writers ........
Page 5 and 6: About Powerlifting A Quick history
Page 7 and 8: Making sense of Nutrition DISCLAIME
Page 9 and 10: Making Sense of Nutrition: Shona Hu
Page 11: x Misconception: Heavy squats bad f
Page 15 and 16: Training Programmes: Deanna Gerdesm
Page 17 and 18: 3 Tips on How To Find a Coach The o
Page 19 and 20: How to find a coach: Renee Garcia 3

A Girlfriend's Guide To Powerlifting

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