Powerlifting workout programs pdf,foods without carbs and dairy,best diet for men - PDF Review

admin | Exercise Routine To Lose Weight | 22.04.2015
Moving right along in the Powerlifting Programming series, we’re all set to review Jonnie Candito’s Linear Program. As with all novice, linear progression programs, this one doesn’t feature a competitive plan.
This program also introduces variety in intensity and volume right from the very beginning. Of all the programs we’ve examined thus far, Candito’s Linear Program does the best job with specificity by far. Unlike other programs, there is a solid balance between upperbody and lower body volume as well as squat and deadlift volume. However, in general, I think this program is better suited for those with at least six months of training experience. Candito’s program manages fatigue with variations in intensity and volume throughout the week.
That said, if you’ve already spent 3-9 months building a solid base on Starting Strength, StrongLifts, or some other full body 5×5 program, I think this would be an absolutely excellent option for “advanced-novices”. Along our continuum of “good, better, best”, I wouldn’t hesitate to say this program is somewhere between better and best for trainees of the right advancement.
A powerlifting routine can be one of the most intense and demanding forms of weightlifting. Powerlifting, on the other hand is made up of three lifts commonly performed in most commercial gyms - bench presses, squats and dead lifts. Exercise SelectionSelecting exercises for a powerlifting routine is relatively straightforward.
While both types of exercises can be incorporated into a powerlifting workout, the emphasis should be on core exercises - and obviously bench presses, dead lifts and squats would take the highest priority. Training FrequencyDepending on how a powerlifting routine is structured, the number of sessions per week will range from 2 to 5 up to a maximum of 6. Many powerlifting programs adopt a split routine in which different muscle groups are worked on different days. A powerlifting routine should employ loads of 80-100% one repetition maximum (1-RM) in repetition ranges of 1-8.
A powerlifting routine should be centered around core exercises and in particular, the bench press, dead lifts and squats.
For single-effort power events (such as powerlifting) 3-5 sets has been shown to be an optimal training volume.
Longer rest periods between sets and exercises are also required for a powerlifting routine. Periodization can be defined as breaking an overall training program into periods or cycles each with a specific outcome, and incorporates variations in training specificity, intensity, and volume. Here is sample program for one phase (6-10 weeks) of training in a longer-term powerlifting routine. This program does not include variations in volume and training load that more experienced lifters would benefit from.
It goes without saying that this powerlifting routine is not for beginners and a significant strength base should be in place before attempting something like it.
Unlike so many of the other programs that we’ve reviewed thus far, Brandon Lilly actually designed The Cube Method for powerlifting! Because the Cube Method is an actual powerlifting program, it is designed as a 10 week cycle.


However, the program does not periodize all exercises with a focus on the same physical quality simultaneously.
The overall programmatic structure of The Cube is typical of old school American powerlifting programs. The one knock I would give the program in terms of specificity is that, in my opinion, a bit too much of the overall volume of the program comes from the assistance rather than coming from doing work on the competition lifts. I also think there is probably a bit too much bodybuilding fluff, but this is typical of virtually all American programs. Wendler decided to strip away the complexities of the Westside style of training that he had been using and he reverted to a simple percentage based program.
To make my point explicitly clear, Wendler’s original program was specifically designed as an alternative to powerlifting training. Like many other programs we’ve seen, the emphasis on the 1:1 bench to press ratio is just unnecessary and sub-optimal for powerlifters.
When combined with the Joker sets and “First Set Last” additions, this makes a ton of sense and dramatically improves the overall quality of the program.
Compared to the other programs we’ve looked at thus far, Wendler is extremely progressive in his use of autoregulation. As I’ve said elsewhere, in my opinion, this one book is the single best way to get yourself started down the path of proper powerlifting programming. On Candito’s program, the mesocycle is a full training week and the microcycles are the “heavy” and “control” days. You get the freedom to choose some of your own exercises, you start incorporating some degree of autoregulation in the progression scheme, the program is highly specific, fatigue is managed properly, and, just in general, this is a well thought out program. For you late stage novices and early intermediates (6-12 months of experience or so), I’ll just repeat myself and say this is a great choice for you if you have competitive interests in powerlifting. The book contains over 100 pages of content, discusses each scientific principle of programming in-depth, provides six different full programs for novice and intermediate lifters, contains a spreadsheet that calculates the workouts for you, and, best of all, the book is available for as low as… $0.00! To be clear, I am going to be focusing on his most recent release of the program also known as the Cube Boss Method, Cube Kingpin, and Cube 365 Strong.
He did this by designing a program that centered on compound barbell movements minus all the bands and chains.
Because of that fact, the program is most appropriate for late stage intermediate and advanced lifters. Each mesocycle in the program contains three weeks and they’re all substantially different from each other in terms of loading and volume for each lift. American powerlifters generally get their start through bodybuilding and, because of this, much of American powerlifting culture is informed through bodybuilding. There is no way to uniformly or systematically apply autoregulation to Lilly’s program even though he suggests that you do.
As far as I know, it is still the only program that actually systemizes and teaches you HOW to autoregulate. From there, you repeat the exact same workouts that you did the month before with slightly heavier weights.
I don’t think it contains enough frequency, enough volume, I don’t think it has you handling heavy enough weights often enough, I think it calls for deloads too frequently, and it just generally isn’t specific to powerlifting.
The program offers too many choices, too many exercises, and too little frequency for this group.
For your investment, you’ll walk away with a scientific understanding of exercise programming that will benefit you for as long as you lift.


I don’t know what the official name of the program is, but I do know that the most recent publication is Lilly’s 365 Strong eBook. I don’t think you’re getting good value for your purchase, but, at the same time, it is hard to stay true to a program without having the book. The entire program is structured around the Big Three and the vast majority of assistance comes through closely related movements such as block pulls, deficit pulls, closegrip bench, Olympic squats, and other similar variations. I am ashamed to admit that I don’t even know what the program is; I’ve never looked into it. As such, he wanted to come up with a program that took a more holistic approach to strength; he wanted to incorporate conditioning and mobility into his overall plan of attack. This program, designed with the competitive athlete in mind, served as a fantastic frame work for someone looking to improve their overall condition rather than focus explicitly on powerlifting performance.
The lighter percentages, while great for long-term, sustained progress, completely bias the program towards hypertrophy and away from strength. In fact, if we’re being honest, even Wendler has recognized that this was a weakness of his program for powerlifters. With Candito’s program, you’re only increasing weight on the main powerlifting movements once per week. So while the weights are lighter, which can serve as a mental break of sorts, these workouts are just as much about priming you for new PRs on the heavy days as they are about anything else.
However, for advanced-novices, perhaps some volume autoregulation would be a nice addition to the program. This program is going to result in needlessly slow progress for someone with no experience whatsoever.
Analyzing Sheiko’s take on novices will give us great insight into how one of the best powerlifting coaches in the world believes novices should be developed.
At the same time, late stage intermediates can still get a lot out of the program because of the concurrent periodization aspects contained in the assistance and due to the rotation of qualities trained throughout the week. For powerlifting, this stuff isn’t really necessary or specific, but it does serve an important function as GPP.
Remember, when we evaluate programs, we’re looking at things from a “good, better, best” perspective. The entire program is designed to allow for more conditioning, more overall recovery, and a better general sense of well-being.
This allows for more volume at heavier weights and thus makes the program more specific to powerlifting. Mentally, I think it is very important for novices to understand that not every single workout is going to be better than the last.
These goals and aims are well and good, but many run contradictory to maximizing powerlifting performance. For powerlifting purposes, where technique is paramount, I think it is necessary to choose one of them. Even so, for powerlifting purposes, we’d like to see more of the volume come at 80-85%+ rather than doing additional sets at ~70-75%. They’re more of an “advanced novice” and they’ll likely have 3-6 months of lifting under their belt before linear programs really start to kick their ass every single session.



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