What is a powerlifting training program?

Many girls will scream when they see a strong guy with huge arm muscles on the street, but do you know that it takes a long time and a lot of effort for boys to train the muscles on their arms, and they often have to develop a training plan. In order to exercise your strength more effectively, the following editor will introduce you to the relevant matters of the powerlifting training plan. You can learn from it.

Strength data: bench press 130KG (only succeeded once) squat 180KG. . . Here we will focus on the bench press. I have searched a lot of information and combined it with my own practice. . I think I want to steadily and efficiently improve my bench press strength. Only linear periodization can be used. Current practice has also proved my point. . Powerlifting focuses on intensity rather than quantity. The competition is also a weight competition. Strength has a lot to do with the number of nerves recruited. When the intensity is low at the beginning, only type I fibers are recruited, and as the intensity increases, type II fibers are gradually mobilized. What we want to train is to improve the ability to recruit as many fibers as possible. However, the body has a strong ability to adapt. Furthermore, the growth of power is cyclical. That’s why periodization works. . Continuously applying different stresses to the body will cause corresponding changes inside the body. Thereby improving the body's adaptability to weight.

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First, my training plan is very intense, so everyone should be mentally prepared. Second, beginners and those who have been doing powerlifting training for less than a year should never blindly follow it. Third, the implementation of this plan should be based on personal strength, and do not force it. Fourth, get enough rest and nutrition, otherwise it is easy to overtrain if the recovery is not good. Needless to say, before starting squats with the maximum weight on Monday, it is best to do some warm-up exercises such as stretching and jogging, and then start to increase the weight in a pyramid. My suggestion is: 60 kg 8 times, 100 kg 5 times, 140 kg 3 times, 180 kg 2 times. After the preparation is over, add weight according to your personal strength, 1 time per set, increase to the limit, and do 3 sets. After the extreme weight training, lose 40 kg of weight and do a set of extreme repetitions with explosive power. The amplitude does not need to be deep enough, but it must be done explosively and quickly, and the maximum repetitions must be achieved without reservation. Finally, finish with abdominal muscle training.

After reading the above knowledge about powerlifting training plans, everyone has learned a lot. The editor read it carefully and couldn't help but sigh. Life is really like that, with tears first and sweetness later. The key to any success is persistence. When executing the powerlifting training plan, you must persist and persist again to usher in the dawn of victory. Come on.