Powerlifting

Programming for powerlifting should focus on one thing. Increasing the 1 rep max of the squat, bench and deadlift.

This can be done through three ways.

• Increase proficiency in technique. Technique defined as an efficient use of force.

• Increase strength. This is your nervous systems efficiency/effectiveness at turning on the muscles.

• Increasing muscle size. Muscles are what are produce force. Bigger muscle = more potential to create force.

The programs below are my interpretation of different programming types and how they could work for you. In each of the four focuses are a 3 day, 4 day and 5 day program that have the same style.

There is a percentage value instead of RPE or RIR. This is because in Mage we let the coach choose which one to display. So since they are interchangeable, it is simpler to just put percentages in this display.

These programs are some of my favorites I have written.

Technique focus

Technique focus is where all powerlifting should start. Gaining an understanding of your body in space and how to generate force is incredibly important. These programs will focus on a lot of tempo and pause work since this can challenge technique and give an individual a chance to self adjust during a set.

Strength focus

All powerlifting programs are strength focused. These are what I would call typical strength programs. Hitting top singles with some heavy low rep sets is what powerlifting is all about.

Volume focus

Getting jacked is important. Not just for powerlifting but for life. Being muscular is the only way to true happiness. So doing a couple of blocks of higher reps will not only make you better a powerlifting, but will make you better than everyone else. (Note : This is a joke)

Balance focus

This program style has led to some crazy gains in strength. The focus is to push a non competition lift that is specific to the individuals weakness. This combined with sub max work in the competition lift, leads to some interesting results.