A Girlfriend's Guide To Powerlifting

Recommendations

Info

A Girlfriend’s Guide To Powerlifting: Beginners Guide Intermediate Lifter: 6 months – most of your career Breaking Through Plateaus During the intermediate stage, consistency is important. This is when the daily and weekly PR’s become less frequent. The typical intermediate program is run for anywhere from 6-12 weeks. There are also peaking programs that you can run now that you are likely preparing for your first meet. It is important to focus on your primary lifts (Squat, Bench, Deadlift) as well as secondary lifts (close variations of those ex: Front Squats, Close-grip Bench, Romanian Deadlifts) and accessory work (Dumbbell or cable work – basically movements that isolate certain muscle groups that need to be trained more.) Intermediate programs may focus on different aspects of lifting such as speed, volume, or maximal effort days (Programs derived from the Conjugate Method), or maybe Daily Undulating Periodization or DUP programs (Heavy Day/ Light Day, Hypertrophy/Power/Strength) are good examples of ways to break past those training barriers. While prepping for a meet, you may feel like you want to do a peaking program help assure you are ready for a big PR. DUP Programs: - TSA Intermediate Program - Layne Norton’s PH3 Conjugate Method: - Brandon Lilly’s Cube - West Side Method Peaking Programs: - Paul Carter’s Strong 15 - Smolov Jr. For Squat or bench - Garrett Blevins has a lot of great content on his YouTube for peaking 13
Training Programmes: Deanna Gerdesmeier Advanced Lifters: 3+ Years Fighting For Every Pound on Your Total Once lifters begin to auto-regulate or listen to their body to control fatigue and help promote recovery in their training, they are considered advanced. At this level, a lifter has probably run a few programs and know what works and doesn’t work for their own bodies as they fight hard for every PR that they get. It is not common for advanced lifters to experience 10-20 lb. PR’s. The advanced lifter usually takes a template they like, and through experience, they will make it their own as they focus on increasing volume (Sets x reps x weight) while still training between the 60-80% range of their one-rep max. Advanced lifters typically use tools to modify load and range of motion in order to break past barriers. Fractional Plates, bands, blocks, chains, or other tools that are popular. - Fractional Plates - Mark Bell’s Slingshot For Bench - Deadlift Blocks (These can be expensive to buy. Most people make their own) or you can buy there here from Rogue Now that you know what each stage of maturity as a lifter looks like, it’s important to understand that, no two athletes are the same. Everyone moves at their own pace, and it’s important to strive to understand what programs and training blocks work for you as a lifter. I hope that the tools and templates above were helpful to you. Don’t see the program you use above? Comment below with your thoughts! Written By Deanna Gerdesmeier (GWPL) 14
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 and 12: x Misconception: Heavy squats bad f
Page 13: training programmes General & Usefu
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

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?