Excellent website for training tips & nutritional information

http://www.performancemenu.com/

4 great things to do to spice up your production in the weight room -

By: Coach Kenney

1- Foam Roll - Foam Rollers minimize fatigue and soreness in your body and these are inhibitors to strength and power.

2- Use Your Trunk - the strongest part of an elephant is the trunk and this should be your strongest part as well.  An elephant can knock a 300 LB person to the ground with it's trunk, imagine what you could knock to the ground with your's! 

3- Go Cro-Magnon - Train with tractor tires, tow sleds, dowels & the other non-traditional ways we will do things this season.  Participate in these maniac workouts and you will see the benefits and realize your body is a machine that can produce amazing results. 

4- Grasp The Concept of Muscle Memory - Muscles have memory capacities and the more you practice something technically correct, the more likely your muscles will produce that movement with ease, giving you more PR's

Squatting - To increase muscle memory do wooden dowel squats that mimic the functional movement screen and keep doing them until you score a max score in that exercise.  Once you achieve a 3, begin to use weighted training dowels or if you get real good, 45 LB bar.   

Bench Press - To increase muscle memory find a weight that you can do 25 times with perfect technique and have a spotter watch everything about that lift and tear it apart for any flaws.  Do this 1-2 times per week on bench or chest days until every rep is done with perfection.  Once you hit perfection, change the load. 

Deadlift - To increase muscle memory complete 12-15 reps of dumbbell deadlifts or board deadlifts with the olympic bar.  This forces you to go lower to grab the weight and increases the pulling distance.  Have a spotter watch everything about that lift and tear it apart for any flaws.  Do this 1-2 times per week on back or leg days until every rep is done with perfection.  Once you hit perfection, change the load.    

5 Great tips for powerlifting nutrition

1- Eat your fruit DO NOT drink it - Fruit drinks are just as bad as drinking soda so stay away from them

2- Use main meals that are about the size of a fist (use that model for what size your portions should be) - A steak dinner should be 6-8 oz's (size of your fist) not a 16-24 oz steak - (the size of your head).  this will help you maintain a healthy weight class and ensure that you get the best caloric load not an overload.

3- Add low sugar or no sugar added flavorings to keep you drinking water.  These are great if you have a hard time with water by itself.  Energy drinks are POISON in a can so stay away at all costs - they are terrible for the insulin and endocrine system.  Fake sugar is a bust and real sugar (fruits) are a must.

4- Pair your carbo loads with protein loads - Never skip breakfast this will come back to haunt you in this sport.  Breakfast should be a 2:1 ratio of proteins to carbs.  You MUST load proteins in your system for breakfast to enhance recovery and post-workout needs for muscles.

5- Go nuts for nuts - walnuts and most other nuts are high in protein & omega 3 fatty acids - this is great for the metabolic processes of recovery and muscle gain associated with our sport.  Limit the portions to 1-2 servings and eat them on a daily basis.

Wisconsin Dells Powerlifting

"BUILDING STRENGTH THROUGH CHARACTER"

www.wdpowerliftingclub.com

© 2011-2012 Website designed and maintained by Brian Kenney

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