Powerlifting programs deadlift

The only factor that must be addressed is bodyweight as athletes compete in weight classes. However, some athletes may perform better by competing in a lower weight class while others perform better when moved up.

In a competition, you will have 3 attempts to execute one lift at a time with the heaviest lift going towards your total. The order of these exercises are as above; The squat, the bench press, and the deadlift. Generally, this is how the lifts will look in a meet.

The purpose of this lift is to just get some points on the board. While a full meet will include all 3 exercises, some other powerlifting competitions may only include one or two lifts. Plus, there are dozens of federations that all have different rules on how they hold meets.

When it comes to training for powerlifting, the 1 rule is to improve your lifts. With this concept in mind, this powerlifting program is going to use a 4-day split.

Three of the days will consist of the squat, bench press, deadlift, and variations. The fourth day will consist of accessory work aka assistance lifts to support the 3 main movements and support an all-around program. By support, we mean improve those lifts. The three main lift days will utilize a quasi-form of DUP, or daily undulating periodization. DUP is a form of periodization that alters the intensity or focused training variable daily rather than a traditional block program.

Using a DUP, either traditional or modified, have been found to be extremely effective in various powerlifting programs study. It allows you to train every aspect of the spectrum simultaneously which should mitigate fatigue and allow for continual gains. The 4th day will include smaller exercises and isolation work.

The main focus of these is for mobility, injury prevention, and strengthening the secondary muscles involved in the main lift. In order to run an effective powerlifting program, you will need to find your training 1-rep max for each of the three lifts. A training 1-rep max is a maximum load you can confidently lift any day of the week. We want to use a training 1-rep max because we want to be sure the number is low enough to give a suitable number to start with. Often, trainees start too heavy on a program which leaves them nowhere to go.

You are not killing yourself on the experimental week. The purpose is to get used to the lifts and get a starting point. You are way better off starting lbs too light then lbs too heavy. As mentioned above, each of the main lifts will train 3 different aspects of performance on different days.

Before listing all of the exercises, we will go over the details of what the goal is for each day. The purpose of this day is to increase force and power output. While above, we mentioned that strength and power are actually two distinct variables, there is also overlap as they both rely on improving the function of the neuromuscular system. Still, if you are able to generate high levels of force and improve your force development rate, you will be able to move weight easier when you train for strength.

That being said, this day will implore two tactics for their lifts; resistance bands and maximal intent. Attaching elastic bands to a barbell is a form of variable resistance that aims to accommodate the strength curve that exists when we lift. For example, during the squat, we are weakest at the bottom of the lift. However, as we begin to stand and extend our joints we become stronger.

Using an elastic band for squats addresses this as the band will begin to stretch as we stand causing more resistance. Using variable resistance is a very powerful tactic to increase strength, and numerous studies have shown elastic bands to produce greater force outputs study.

Set For Set offers extremely high-quality Power Bands that would be perfect for your banded movements on this day. There are 5 different bands to choose from, with loads ranging from lbs. You can buy them separately or buy a package to save some money. You notice that the load of the band has a range.

When adding the weight of the resistance bands to the total load, you are going to want to add the highest number. For example, if adding the yellow resistance band to the total weight, you would add its max resistance of 35lbs by two, since you will use two bands. Therefore, if you add two yellow bands, you will have added 70lbs.

To get a more detailed explanation of using resistance bands for resistance training, check out this awesome piece from Set For Set : How to use bands for barbell exercises. Feel free to get your wisdom there in between the ads for concert tickets and escort services. A Monday, Wednesday, Friday setup works great with this routine but it's flexible, so pick three days that fit into your schedule.

If you just have to be in the gym more frequently, then you can add in some off-day core work, conditioning, foam rolling, stretching, etc. If you're not, reduce the outside work. Every week is laid out for you. The exercises are presented in the order that they're to be performed. Only work sets are listed.

Warm-up as much as required; a few sets before the first work set of the first exercise is usually sufficient. Do what's listed here, no more, no less. If you fail on a main lift on the first week of the program it means you've no idea what your 1RM is and you way overestimated it.

However, that doesn't mean you won't work hard, it just means you won't fail. There's a difference. Blasting out reps to failure is a helpful way to test strength, not necessarily develop it. The plan here is to reign in the ball busting sets for 8 weeks in exchange for intelligent progressive loading. But don't worry, you'll get a chance to bust ass at week 9, when you show off all the new strength you developed.

How much strength? It's common for an intermediate level lifter to put lbs. Think those plates on the bar won't be noticeable in the mirror? Think again. You know this one. Touch the chest and press back up.

If you're a powerlifter, you can pause all reps on weeks to build strength at the bottom. Touch your upper chest, just below the clavicle. These are straight sets no change in weight each set. Each week try to add lbs. Briefly pause the bar on the boards.

Want more? Search the Lift Vault Program Library! The latest deadlift programs are also available below. Updates: February 23, — Fixed mix up between pin squats and partial deadlifts. Thanks to a reader for pointing out the misinterpretation via the contact form. July 29, — Fixed permissions for the spreadsheet. You should be able to make a copy of it now. Apologies for any inconvenience. How many times a week should I deadlift? Should I do sumo or conventional deadlift?

What is a good beginner deadlift program? As this deadlift program is aimed towards beginners you should relatively easily be able to establish a new 1 rep max. Once you have completed the full 8 weeks and hopefully hit a new 1 rep max, recalculate your numbers and run through the cycle again.

You could find this cycle beneficial to be used over and over again. However I would recommend after 3 or 4 cycles to have a break off it, to break the plateau. All of this deadlift program is based around just using a barbell. Firstly as you can see this program is aimed towards a more advanced lifter.

Someone who is not used to this movement or has not been training too long should not consider this program. Therefore you will have to change your usual workout plan to fit in with this. This way on 2 of the pull days you can perform this workout plan on top.

It will also take energy and time out of your normal workout regime. Therefore it should only be used if you seriously want a stronger deadlift. For the good mornings here the amount of weight is optional.

This is because good mornings are more about the actual movement rather than weight. For the banded deadlift you need a relatively strong resistance band. The thicker the band the harder the lift will be. Hook the band around the middle of the bar and then stand in it so your feet are trapping the band to the floor. The first exercise is a superset.

Therefore you need to be performing 2 barbell deadlifts and straight into the 6 dumbbell deadlifts. The barbell rows for accessory work are a great addition. The reason being that they are more explosive but will help build power and strength in that original pull movement. For the first movement it will be the same as your standard deadlift but performed from blocks allowing less pull and a slightly easier lift.

Front squats as an accessory are incredible for building strength in the quads. Again 4 sets of these at a heavy weight but with good form. The purpose of this deadlift is to target more of the hamstrings. Having powerful hamstrings Is essential for building a big deadlift. However, you need to be careful with the amount of weight you put on as this can be a dangerous movement. Dumbbell standard deadlift: 4 sets of 5. Therefore you need to be performing 2 banded deadlifts and straight into the 6 dumbbell deadlifts.

This is your last heavy week of the cycle. Therefore you want to go as heavy as possible on the first exercise. Your body will be aching from all the deadlifting so some light good mornings are a nice way to stretch out the back.

Another heavy day of lifting here. Take the sumo deadlifts to as heavy as you can for 1 rep.