Powerlifting Team

2019 Powerlifting Season 

Powerlifting Meeting Presentation

Powerlifting Team spots still available, sign up today!

Offseason/After Powerlifting

The Powerlifting Season is over, so now what?

Continue your training, you have all of the tools you need to get stronger and be confident in any gym you step into. The basic framework of our team training has been:

Pick a main lift for the day, warm up then do

Week 1

Week 2

Week 3

Week 4

4 sets of 8

4 sets of 5

4 sets of 3

4 sets of a solid 1

Week 5

Week 6

Week 7

Week 8

4 sets of 8 (heavier than wk 1)

4 sets of 5 (heavier than wk 2)

Work up to a max 3


light work

Week 9 attempt a new max

After your main lift, pick a big accessory lift to train for 6-12 reps, 3-4 sets. Finally, do some smaller-extra accessory work as needed. Pick main exercises like squat, bench, and deadlift and you will get stronger! After 9 weeks, start over light at week 1 or you can experiment with slightly different rep ranges like 10s, 7s, 2s etc.



There are tons of routines and experts out there (see above) to learn about but this basic framework will work for years as you refine your training toward your goals.

Just remember:

  • Warm up and follow safety procedures

  • Do the main lifts: bench, squat, and deadlift

  • Always learn, and work to perfect your technique

  • Work hard but do not rush - building strength takes time.


Competition helps focus your training, meet strong lifters you can learn from, and is fun!

Search for meets by going to Search for Meets

  • Pick a meet that is local, or find one that is a road trip.

  • Don’t be intimidated, there are newcomers at almost every meet. Ask the meet director if you are unsure.

  • Learn the rules for your meet. (Almost all meets outside of high school will require a singlet.)

  • Meets can be expensive but are a good investment in developing your skills as a lifter.

Ok, what else?

There are many ways to train and compete and get stronger! Research online, visit tinyurl.com/saintspower or contact Coach Flynn at jflynn@ecsd.us about these strength sports or any others for more information.




Highland Games


Olympic Lifting


A free, basic powerlifting routine:

If you do not have access to weights, there are some bodyweight workouts here: