WDHS Powerlifting: A beginners guide to what it is all about!
(Note: This is aimed at new lifters and is a basic
way of getting started.)
Where to start?
A simple routine would be to start doing lighter weight in each of the CORE Lifts – Bench Press, Squat, Hang Clean and Deadlift. Sets of 10 are great to start with to reinforce proper form and mechanics. It is crucial that you have proper form before adding weight, or changing volume / resistance.
Stretching/Warm-up
Stretching is important in preventing injuries and allows greater flexibility. Take at least 5-10 minutes before each workout to stretch the muscles you are about to lift with. Powerlifters will all be issued FlexBands as part of their equipment issue to use for stretching at practices and meets.
How many sets & reps?
In the early stages, sets of 10 are great for working on lifter’s technique, building size, and getting into shape. At least 2-3 good sets of 10 reps after performing some light warm-ups are a great start. A lighter set, or back-off set, of 10-15 reps can be added at the end.
How many weeks do I train for?
The powerlifting off-season would start in October for those who are not doing a fall sport. The typical pyramid looks like this:
October – start with 10’s, 8’s and 6’s for about 3 weeks. Once good form is established move onto to sets of 5 or 4 reps. This will lead the lifter into early November where they will be ready to do sets of 4,3 and 2. Powerlifting demands a back off week and this is important as you get closer to a meet and want to prepare the body for a 1RM attempt in the Bench, Squat and Deadlift. By early December a lifter needs to be focusing on low reps and heavier weight to succeed in this sport.
What about auxiliary lifts/exercises?
Assistance/auxiliary lifts, are exercises done to assist the Squat, Bench Press and Deadlift. They are done opposite the 3 main lifts, and usually lighter weight is used for a couple sets of 8-10 reps. Be careful not to do too much auxiliary work, as this can lead to over training, which causes a lifter to get weaker instead of stronger!
A list of auxiliary lifts/exercises
For the Squat: FM Quad, FM Hamstring, Calf raises, Step-Up’s, DB Lunges & Straight Leg Deadlifts
For the Bench Press: FM Chest Press, Close Grip Bench Press, Shoulder/Military Presses, FlexBand Chest Presses, Tricep/Cable Extensions/Pushdowns, and Fly’s
For the Deadlift: Bent Over Rows, Lat Pull Downs, Good Morning’s, Shrugs, Kettle Bell Training, Seated Rows, Rhomboid Exercises & Trapezius
Technique & Proper Spotting Are Important!
Squat: Start with an even grip, placing the bar low on the shoulders instead of the neck. Tense the entire body, take a deep breath, then stand up. Take 2 small steps away from the rack. After getting the feet set, look up. Now you’re ready to squat. With the chest up (to the wall), take a deep breath and slowly push the hips backwards. As the hips go back, begin bending the knees, much like sitting back (not down) into a chair. Keep a good arch in the back being careful to prevent the weight from pulling you forward. Try to keep the shins from drifting forward, making it easier to achieve proper depth. Descend until the hip crease is below the top of the knee, and then reverse the weight explosively upward. Drive the shoulders back into the bar, and the chest upward. As the weight comes up, push the hips forward and lock the knees. After standing for a second or two, walk the bar back to the rack.
Bench Press: Begin with an even grip, feet flat, and the back arched. Take the bar with the elbows locked. After pausing briefly with the elbows locked, take a deep breath and slowly begin the decent towards the chest. Be conscious of where your elbows are. They shouldn’t be to close or far from the body. A 45-degree angle from the body works well. As the bar comes down, keep the chest high and hips on the bench press. After touching the chest, pause and start the movement back up with an explosive motion. As the bar gets over halfway up, start thinking about pushing the hands towards the waist or even the feet. This will help develop a stronger lockout. Once the bar is fully locked out, pause a second before racking.
The Deadlift: Position of the feet varies on the deadlift from really wide stances (Sumo) that use more legs, to narrow stances that use more back (Conventional). As a rule, most of the time Sumo stance works well for shorter lifters; while a Conventional stance works well for taller lifters. Both should be tried to see what style is easiest. After getting a good stance, a shoulder width grip should be taken. Keep the back arched and chest up while taking a deep breathe. Just before pulling it of the floor, the abdominal muscles should be tensed. Begin the pull without jerking, as the bar comes up; keep it as close to the body as possible. Just let the arms hang straight down and pull the bar without shrugging it. Once the bar is over the knees, pull it into the thighs and lock the legs and back. Be careful not to rest the bar on the thighs and double-bend the knees. This will cause the lift to be turned down in a powerlifting meet. After locking it out pause, then lower the bar with control.
What about the meets?
At powerlifting meets, lifters are allowed 3 squats, 3 bench presses and 3 deadlifts. One successful lift in each event is needed in order earn a total. If a lifter fails to complete a squat they may continue and bench or deadlift. As long as they register a successful Squat, Bench and Deadlift, they can earn a total. Failure to make a lift in any of the events is called bombing out. Colored lights are used to determine success or failure from the judges. A lifter needs at least to white lights to pass a lift out of 3 lights. Red lights are failures. Ex: 2 whites & red = passed attempt.
How winners are determined
A competitor’s best squat is added with their best bench press and deadlift for the total. Whoever has the highest total, wins. If two people tie, the lighter lifter (at weigh-in) is the winner. As the deadlift begins, lifters will add the numbers (sub-total) to determine the deadlift they need to out-total whoever is ahead of them.
Do I compete with everybody?
No. Fortunately this is a sport where the people of all sizes have a chance. There are weight classes, like wrestling. The class limits in WI for HS women are: 97, 105, 114, 123, 132, 142, 153, 165, 181, 198, 242 & 242+. The class limits in WI for HS men are: 114, 123, 132, 142, 153, 165, 181, 198, 220, 242, 275 and SHW. At National and International meets the weight classes are the same except there is not a 142 or 153 class but there is a 148-class limit and there is no 242 women’s class.
The USAPL
In 1982 a group was formed to promote Powerlifting meets with the purpose of holding steroid free competitions. High School meets in Wisconsin follow the USAPL format. The Wisconsin High School Powerlifting Association, WHSPA, conducts urine tests for anabolic steroid and stimulants at the State Meet. At the WI State Meet all lifters are required to purchase a USAPL card, which allows them to compete in steroid free/performance enhancement meets for the rest of that year, until June 30th. We feel it’s important to train and compete entirely without steroids - lifters CAN get strong without them. You MAY be tested at the STATE or NATIONAL meet if you qualify.
