Training
Routine Building Advice from Brian Carroll, 10/20/Life
"The basic template that has worked with world-class results for everyone I've coached is a three-day-per-week program with an optional fourth day that addresses upper body weaknesses:
DAY ONE (SQUAT): Some type of squat, one big assistance exercise, and 2-3 smaller assistance exercises.
DAY TWO (BENCH): Some type of bench, one big assistance exercise, and 2-3 smaller assistance exercises.
DAY THREE (DEADLIFT): Some type of deadlift, one big assistance exercise, and 2-3 smaller assistance exercises." (Carroll, 10/20/Life, pg 32)
How to perform the Squat, Bench, and Deadlift
General technique tips:
Technique will look slightly different for each individual, you have to find the technique that works for you and strive to improve.
Your approach should be the same no matter how much weight is on the bar - warm up sets should be focused and tight just like your heavier sets.
Pay attention to small details, your grip and foot placement should be even and the same width from set to set.
During a lift, generate tightness and pressure throughout your whole body and take a deep breath. Make sure to stay tight at the bottom portion of all lifts, you can slowly let out your breath as you lift.
Keep your neck in a neutral position in all three lifts, do not crank your neck to look at the ceiling or floor.
Squat:
Center the bar on your upper back not on your neck.
Take 2-3 short steps back from the squat rack.
Start the squat by pushing the hips back first and then squat straight down.
Squat down until the top of your thigh at the hip is below your knee
Use both your legs and your back to squat back up.
It is ok to lean forward some as you squat, you want to keep that forward lean the same throughout the lift. How much you lean depends on your body type and squatting style.
Additional reading:
Bench:
Grab the bar with a comfortable but slightly wide grip
Take a deep breath and plant your feet flat on the floor. Keep tension in your legs.
Push your chest up and dig your shoulders and upper back into the bench.
Stay tight as you take the bar out of the rack and bring it down to the same point every time on your lower chest.
Pause briefly on your chest and then press the bar back up to lockout.
Additional Reading:
Deadlift:
Set your feet a bit narrower than your squat stance, with the bar close to your shins.
Take a deep breath and grab the bar with one palm facing forward and one facing back. Grip should be just wider than your shins.
Before you pull, straighten your back, put some tension on the bar, and look straight ahead.
As you lift, think about pushing the Earth away with your legs. Keep your back flat, and angled upward like a ramp.
Lift the bar until you are standing straight up, no need to lean backwards.
Lower the bar under control.
Additional Reading:
Accessories List
Accessory rep range should normally be higher than the main movement, typically rep ranges of 6 - 12. Choose your accessories to target weaknesses in your main lifts as well as on your interest/motivation
Deadlift Day Accessories
Pulldowns (mid back/biceps)
Barbell or dumbell Row (low-mid-upper back/biceps)
Shrugs, BB, DB, or Machine (traps, upper back)
Ab Crunches (abs)
Ab - Pulldown abs (abs)
Back Extension/45 degree back (low back)
Bench Day Accessories
* 2 Board Press (overload bench, chest, triceps)
Close grip bench Press (triceps)
Incline (chest, shoulders)
Dumbell Bench Press (chest)
Curl - Any kind BB,DB, Cable, etc. (biceps)
Skullcrushers (triceps)
Pressdowns (triceps)
Squat Day Accessories
Standing Press (shoulders)
Dumbell Press (shoulders)
Military Press (shoulders)
Leg Press (legs)
Power Clean 3x5 or 3x3 only (traps, upper back)
Lunges (hamstrings)
Extra work, any day Accessories
Pulldown abs (abs)
Dumbell farmers walk (traps, grip)
Plate Pinches (grip)
Barbell Holds (grip)
Offseason/After Powerlifting - Basic Routine
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.
Pick a main lift for the day, warm up then do:
On Week 9 you can attempt a new max for that main lift!
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 to learn about but this basic framework will work for years as you refine your training toward your goals.
If you do not have access to weights, there are some bodyweight workouts here:
Another free, basic powerlifting routine:
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.
Compete!
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.
